Muscle Up's tag archives

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  Muscle-up CNJ (185/125) 7) Finisher (optional) Max distance Handstand walk (regionals rules)

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 7x3 (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% + 20 pound increase from Week 3] Conditioning 6) 10 rounds for time, 2 Muscle-ups/ 4 Strict deficit HSPU/ 8 KBS (70/53)

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: *100 meter Plate pinch farmer carry(45/25) 10 Muscle-ups *Use the plates from HSPU for plate pinch farmer carry

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 3x8 Conditioning 3) Low/Hi Prowler Push intervals 10 x 40 yards Perform 1 push every 3 minutes with heavy weight which allows for full recovery within the time frame.

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: 50 squats 10 Hang cleans(185/123) 7 Bar muscle-ups All movements must be performed synchronized 5) 5 minute AMRAPs, Perform in teams of 3  Max reps C2B rest 1 min Max reps HSPU rest 1 min Max...