Tuesday, July 10, 2018

A. 12 minutes EMOTM:
1) Muscle up Transition Drill
2) 5 peek-a-boo swings
3) 2-4 muscle ups
4) 30-45s ring Support holds

B. Every 3 minutes
Push Press on Tempo 31X1
3 Sets of 5 reps @ 10# heavier
+ 3 Push Jerks
1 Second Hold at top
3 Second Eccentric back to front rack

C. 3 sets of each (rest 60s b/w)
1) 8 Weighted C2B Pull ups
2) 8 Chest Supported Single arm roms
3) 8 Incline Chest Supported Rows

D. For time:
500 meter row

Then. . .

12 Shoulder-to-Overhead (135/95lb.)
12 Bar Muscle-Ups
9 Shoulder-to-Overhead
9 Bar Muscle-Ups
6 Shoulder-to-Overhead
6 Bar Muscle-Ups

Then. . .

Row 500 meters

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