Sunday March 5th
23.03.05
INTENDED STIMULUS
Push the pace on the rower.
Complete each row in 3:45 or less.
5-10+ muscle-ups in each 2:00 interval.
Each 2:00 interval is an opportunity to practice a variation of the muscle-up.
RX
3 rounds for time and reps:
1000/900-m row
2:00 ring muscle-ups / Bar muscle-ups
LEVEL 2
3 rounds for time and reps:
1000/900-m row
2:00 jumping/banded ring muscle-ups / chest to bar pull-ups
LEVEL 1
3 rounds for time and reps:
800/650-m row
2:00 low-ring muscle-up transitions
SKILL WORK
Rest, stretch, recover
STRETCHING
200-m recovery walk (3 laps around the gym)
1:00 forearm stretch against wall/side
WHITE BOARD BRIEF
Target time and reps | 18:00 and 5-10+ reps per round.
Today’s workout structure is very unique. Push the pace on the rower, but also strategize to perform as many muscle-ups as possible.
The 2:00 on the muscle-ups does not start until you jump up for your first set. So, once you finish the row, take a second to collect your thoughts and grab some chalk if you need to.
Expect the pulling on the rower to have an effect on the pull of your muscle-ups.
If you do not yet have ring muscle-ups, you’ll have variations of the movement reviewed in the warm-up. Each 2:00 interval in the workout is an opportunity to refine the muscle-up skill and become more confident with the movement regardless of your ability level.
More advanced athletes should set rep goals in each round. Athletes that are proficient with the movement should shoot for 10+ reps per round. Athletes that are not so proficient with the movement should aim for 5+ reps per round.
