More muscle up tips
Sunday Funday
Pursuit & Performance: 5 Rounds 400 M Run 20 KBS (green/yellow) 40
Saturday
Pursuit & Performance: Classes @ 8a & 9a: 25 minute AMRAP 10 ring rows 12 lateral paralett jumps 25 double-unders Open Gym 10a-12p: A. Hang squat clean B. Hang squat snatch C. Back Squat @22X1 – 1,1,1,1, 1, 1, 1; add wt. every
Double unders aren’t enough
Friday
Pursuit & Performance: A.) Barbell TGU Work – 12 mins B.) AMR in 15 mins: 3- Muscle Ups 10R/L Split Jumps w/ Sandbag 200 M Run w/ Sandbag *If no MU – Practice 3 second Negative Chin-ups for 3 reps,
Thursday
Pursuit & Performance: A.Clean & Jerk – 1 RM; 20 mins (only 3 misses) (Jerk can be split or power) B.Back squat – 5,4,3,2,1; (5 rep @ 80% and go up from there) C. 10 min cool
Super slow motion snatch
Wednesday
Pursuit & Performance: A.Deadlift – 5 RM – 15 mins; drop from the top b/t every rep. B.15 mins – to find heavy P.Jerk C. AFAP: 30 Strict Pullups 60 Push Ups w/ HR 90 Air
Tuesday
Pursuit & Performance: A1)Double Leg Hip Thrusts w/ sandbag onto a bench – 30 Total reps; 2 Sec Pause at top A2)Ring Dips: 50 Reps for DUDES; 30 reps for the CHICKS *slice and dice A1 &