muscle ups's tag archives

07.26.14

Warm-up 1) Mobility as needed 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8) Gymnastics 3) Push A Make sure you factor into your volume the ring dips in the WOD. Barbell 4) Snatch to heavy, perform 3 singles at 90% of heavy 5) Clean to heavy single, perform 3 singles at 90% of heavy Conditioning 6) For time:  10 Rope climbs (15') 100-meter walking lunge 50 dips 100-meter walking lunge 10 muscle-ups

07.19.14

Warm-up 1) Mobility as needed 2) 4 x 250meter row, rest balance of 2 minutes Barbell 3) Snatch to max in 3 attempts 4) Clean and jerk to max in 3 attempts Gymnastics 5) Gymnastics Pull B Conditioning 6) Team Metcon, (Same sex teams of 3 or Crush teams) Follow the leader Each athlete: 100 Double-unders Each athlete: 15  CNJ (135/95) Each athlete: 30 Box jump over (30/24) As a team Men 70 Thrusters (135/95) 60 C2B pull-ups 20 Muscle-ups Women 70 Thrusters (9...

06.13.14

Warm-up 1) 4 rds, even: 10-15 calorie row/ odd: 25 Double-unders 2) Mobility as needed Gymnastics 3) Pull A 4) Max rep Push-ups Set abmat in between 35lb plates. With feet on top of 35lb plate lower  until upper chest touches abmat at the bottom of push-up 5) 5x5 Seated box jump to 30/24 (use bench to sit) Barbell 6) Back Squat, Week 3/ Day 3, [7 x 5@80%] Conditioning 7) 4 rounds for time 5 Muscle-up 20 Box jump (24/20)

05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8x2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) For time:  400 run 12 OHS (95/65) 400 run 9 OHS (135/95) 400 run 6 OHS (165/110)      

05.02.14

Team regional workouts Event 1 15 Muscle-ups 15 CNJ (135/95) 15 Muscle-ups 15 CNJ  12 Muscle-ups 12 CNJ (135/95) 9 Muscle-ups 9 CNJ (135/95) Rest as needed Event 2 1 Rep max Hang snatch (2 attempts in 8 minutes) 2 minute Transition to event 3 Event 3 Max distance handstand walk