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Muscle Up

07.08.14

Warm-up 1) Mobility as needed 2) 4 rounds, even: 200 meter jog/ odd: 10 KB snatch(53/35) (Perform 2 rds with left and 2rds with right) Gymnastics 3) Pull B Barbell 4) Muscle clean to heavy (Not max) 5)  2 Hip clean + 1 Jerk, 5 sets building   Conditioning 6) For time:   5-4-3-2-1  Mus
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06.20.14

Warm-up 1) 1000 meter jog/ up to 2 attempts at Max set of UB Dubs 2) Mobility as needed Gymnastics 3) Push B 4) Reactive depth jump 7×3 (step off 20″ box then explode off the ground up and over PVC pipe set at 24/30″) Barbell 5) Back Squat, Week 4/ day 3, [7 x 5@80% +
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06.04.14

Warm-up 1) 3 rounds, 200 meter row (strapless)/ 30 Double-unders 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Squat 1 x 5 @ 82.5% 5) 5 efforts to find heaviest complex, 1 low hang snatch + 1 Snatch 6) 2 rounds for time: 500 meter run 15 Strict deficit HSPU (45/25) Buy-out: *1
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05.18.14

Warm-up 1) 2 rds 250 Row/ Push-ups with Balance of 2 Minutes rest 1 minute 250 Row/ Air squats with balance of 2 minutes rest 1 minute Barbell 1) Deadlift 3-3-3-3-3+ (70-70-70-80-90%) superset 3-5 muscle-ups after each set 2) Weighted GHD sit-up 3×8 Conditioning 3) Low/Hi Prowler
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04.25.14

Warm-up 1) With a partner perform 2rds, 20 Synchronized in place lunges/ 20 Alternating Push-ups while holding plank/ 20 Alternating box jumps 2) Practice partner powerclean Barbell 3) Power clean + 1 jerk 5-5-5-3-1+ (55-65-75-85-95%) Conditioning 4) Teams of 2 (M/F) 2 rds for time: 5
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04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10×40′ Relay HS walking/ 10×40′ Relay Broad jumping/ 10×100′ Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3
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04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3×2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie r
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04.09.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3 rds, 3-5 Strict-Pause HSPU/ 15 GHD sit-up/ 10 Box jump (30/24) Barbell 3) Snatch to max for day, then 3×3 (70-75% of max for day) 4) Push press 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) For time: 5-4-3-2-1 Muscle-up Clean and jerk  
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04.02.14

Warm-up 1) 100′ Inch worm + Push-up 2) Handstand walk practice Barbell 3) Power clean to max Conditioning 4) 3 rounds for time 20 Shoulder to overhead (135/95) 15 Front squat 10 KB swing (70/53) 5 Muscle-up Gymnastics 5) Tabata T2B
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03.18.14

Warm-up 1) Practice handstands and handstand walking 2) Max distance handstand walk Conditioning 3) 10 Second prowler push EMOM till 100 meters is completed (Heavy) Pair up in groups of 2-3 people if needed and take turns pushing sled and multiply distance by the number of people per
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