Tuesday, November 20, 2012

A. Muscle Up Work
Have strict muscle ups? Do 1 - 5 strict x 5 sets; rest 2 min.

Not there yet? 1-3 false grip ring pull-ups, rest 2 min and do 1-3 extreme range of motion ring dips x 5 sets; rest 2 min.

No false grip pull-up or ring dip?
Do 1-3 chin ups @ 30x1 x 5 sets, rest 2 min and do 1-3 bar dips x 5 sets; rest 2 min.


No Chin up? Do 30 sec pull up eccentric x 5 sets; rest 2 min.
No Bar Dip? Elevated heel bar dips @ 51x1 x 5 sets; rest 2 min.

B1. Toes to Bar x AMRAP unbroken x 4 sets; rest 90 sec.


B2. Hovering Push-ups 2-5 reps x 5 sets; rest 90 sec.

B3. Front Squats (From Rack) x AMRAP in 60 sec @ 115/165 lbs x 4 sets; rest 90 sec.