Monday July 31st
23.07.31
INTENDED STIMULUS
3+ rounds.
Muscle-ups in 3 sets or less. Devils presses in 1:30 or less.
Moderate DB loading.
Keep rounds to 3:00 or less.
RX
AMRAP 10:
7 muscle-ups
7 devils presses (50/35 lb)
– Use two DBs.
LEVEL 2
AMRAP 10:
7 chest-to-bar pull-ups / pull-ups
7 ring dips
7 devil’s presses (40/25 lb)
– Use two dumbbells.
LEVEL 1
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devil’s presses (25/15 lb)
– Use two dumbbells.
SKILL WORK
Rest, stretch, recover
STRETCHING
1:00 foam roll lower back
1:00 banded shoulder stretch/arm
WHITE BOARD BRIEF
Target rounds/reps | 3 or more rounds.
Today, we kick off the week with a bang! Expect the shoulders to feel like boulders and the dip in the muscle-up to get more challenging as time goes on. Manage your pace on the devils presses and avoid single reps on the muscle-ups.
A single round of this workout should take no longer than 3:00.
If you have muscle-ups but not consistent sets of multiple reps, scale to 3-4 reps each round.
The devils press loading should allow you to move smoothly with sound technique for the entire workout.
