Friday September 30th
22.09.30
INTENDED STIMULUS
Perform at least 10 reps of the shoulder press and 5 reps of the strict muscle-up in each set.
Choose a load for the shoulder press that allows you to perform at least 5, but no more than 10, unbroken reps.
Perform as many sets within the minute as you wish.
RX
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups/banded strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
LEVEL 2
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
LEVEL 1
5 sets:
1:00 max shoulder presses
1:00 banded pull-ups / ring rows
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
SKILL WORK
Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises
STRETCHING
3 sets:
:30 reach, roll and lift
20 banded pull-aparts
WHITE BOARD BRIEF
Target reps | 8-10+ shoulder presses and 3-5+ strict muscle-ups
Choose your own destiny today.
The weight of the shoulder press is up to you. However, choose a load that allows you to perform at least 5, but no more than 10, reps unbroken. If you can perform more than 10 unbroken, the weight is too light for the stimulus.
Expect the press in the dip portion of the muscle-up to get challenging. Consider doing fewer reps linked together or rest a bit more before making an attempt. Push to perform at least 5 reps within the minute.
If you do not have a muscle-up, perform your most challenging version of a bodyweight pulling exercise possible. This could be a strict pull-up, a banded strict pull-up, or even a ring row.
