muscle ups's tag archives

03.19.14

Warm-up 1) Practice Front lever 2) 12-10-8 Pistol(per leg)/ Strict HSPU Barbell 3) 1 Push press + 1 Push jerk + 1 Split jerk x 5 sets across 4) 3 Thruster out of rack x 5 sets climbing 5) Front Squat 3-3-2-2-1-1 (use good judgment and opt out or go light if you are still recovering from 14.3) Conditioning 6) 7 rds each Even: 10 Thruster(115/85) Odd: 4 Muscle-ups Gymnastics 7) Tabata T2B

03.17.14

Warm-up 1) 750mtr Row (slow) 2) 2 rds, 20 Lunges/ 15 GHD sit-up/ 10 GHD hip extension Barbell 3) Back squat to medium heavy triple 4) Deadlift up to 315/205 for a set of 3 Rest as needed Open WOD 14.3 5) 8 min AMRAP 10 Deadlift (135/95) 15 Box jump (24/20) 15 Deadlift (185/135) 15 Box jump 20 Deadlift (225/155) 15 Box jump 25 Deadlift (275/185) 15 Box jump 30 Deadlift (315/205) 15 Box jump 35 Deadlift (365/225) 15 Box jump Rest as needed Gymnastics 6) Practice ...

02.21.14

Warm-up 1) 400 Meter run, rest till 4 min, 400 meter run 2) Hip and ankle mobility 3) Max height box jump in 3 attepmts Barbell  4) 20 Rep Back squat, add 5 lbs from last session 5) Power clean + Squat clean, 5 sets heavy WOD 6) 12 minute AMRAP 30 Squat clean thrusters (165/110) 150 Dubs 15 Muscle-ups MentalWOD (optional) 7) 7 Bar touch burpees every 20 seconds x 3 minutes 5 Bar touch burpees every 20 seconds x 3 minutes

01.24.14

1) Mobility for Snatch 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM) Gymnastics Practice 1) Burpee Bar Muscle-up EMOM x 5 rest as needed Burpee Ring MU EMOM x 15 minutes or form breaks down, choose reps, maintain some rest every minute PM) Barbell 1) Snatch to max, start at (95/65) and add 5 lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward. 2) Front squat 3-3-3-3-3, add 5 lbs to each lift from last we...

11.20.13

Warm-up 1) Mobility and movement prep for  Clean and jerk  2) Mobility and movement prep for Muscle-ups WOD 1 3) "La Tripleta" 8 minutes to find Max rack jerk triple + Front squat triple complex.  Perform 3 Jerks and then lower bar to front rack and perform 3 front squats. Barbell may not be racked in between jerk and front squat and may not touch floor at all or the complex does not count. Set is complete once both triples are completed and bar is in rack. At 20 minute mark perform ...

11.09.13

Warm-up Mobility for Snatch Barbell 1) 1 Power snatch + 1 Squat snatch + 1 OHS every 90 seconds x 7 at 70% of snatch 2) Snatch Push press 5-5-3-3-1-1 3) Hatch squat (week 11/ day 2) 4) Skill work-Rope climb technique/ Muscle-ups 5) WOD 10 Kettlebell swings EMOM x 10 (70/53)

11.01.13

Warm-up- Movement prep for muscle-up 1) 30 Muscle-ups  rest as needed  2) "Helen" 3rds 400meter run 21 KBS (53/35) 12 pull-ups

10.29.13

Warm-up Movement prep for Clean and jerk Barbell complex 2 Stop Power clean (hang/ high hang) + Front squat + jerk (1+2+3) x 5 (45/33) Barbell 3 TNG CNJ (50% of CNJ) EMOM x 10 Hatch squat (Week 10/ day 1) Conditioning 500row 50 Squats 40 Push-ups 30 Pull-ups 20 HSPU 10 Muscle-up/ C2B pull-up Skill Rope climbs- Practice speed of movement and making it up in 2-3 moves or less.  

10.1.13

Warm-up-A 1) 100 dubs, rest till 3 minutes, 100 dubs 2) NFT, 40 C2B/ 40 Ring dip/ 50 Pistol 3) DB snatch to heavy single, perform 3x1 at the heaviest load. 4) HPS (Above knee)65%x2x1, 70%x2x1, 75%x2x1, 80%x2x1, 85%x2x1 5) Hatch squat (week 6/ day 1) 6) 7rds, 1 minute Row for calories/ 30 second Power clean(135/93)/ 30 seconds rest 7) Gymnastics volume- 5 sets of ring muscle-ups

09.24.13

Warm-up 1) 100 dubs, rest till 3 minutes, 100 dubs -Aim to go UB and record time. 2) NFT, 35 C2B/ 35 Ring dip/ 50 Pistol -Aim to work your technique, efficiency and set breakdown for theses rep ranges.  3) DB snatch to heavy single -Dont avoid this! Work up in sets of 1-3 reps until max is achieved. Perform up to 3 singles/ arm at max load. 4) Hang power snatch (Above knee) 65-75%x3x6sets, 5a) Heaving Snatch balance (feet in receiving position) 3x3 5b) Snatch pull 3x3 6) Hatch squat...