23.04.06

INTENDED STIMULUS

Use the same deadlift load (70% or more) for all 6 sets.

Every deadlift set should be challenging, but unbroken.

6+ muscle-ups every round.

Score is both the heaviest deadlift load and total muscle-ups completed.

RX

6 x 2:00 min rounds:
5 deadlifts (heavy)
Max muscle-ups (any) in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).

LEVEL 2

6 x 2:00 min rounds:
5 deadlifts (heavy)
Max chest-to-bar or chin-over-bar pull-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and pull-ups (reps).

LEVEL 1

6 x 2:00 min rounds:
5 deadlifts (heavy)
Max low ring muscle-up transitions in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and transitions (reps).

SKILL WORK

Rest, stretch, and recover!

STRETCHING

2 sets:
:30 banded shoulder stretch/side
:30 banded tricep stretch/side

WHITE BOARD BRIEF

Target score | 36+

This couplet should feel like a combination of a heavy day and skill work.

The intent is to use a heavy load that feels challenging across all deadlifts and is a challenge to complete unbroken.

Then, under the fatigue of the deadlift, we work on muscle-up endurance by accumulating as many reps as possible until 2:00 and resting 1:00 between sets.

Choose a load that feels heavy, but good for the first few sets and that you expect to become difficult in the final 3 sets.