Thursday May 25th
23.05.25
INTENDED STIMULUS
14:00-21:00.
Runs in less than 5:00.
7 Muscle-ups in less than 3:00.
Rounds of 5 and 3 muscle-ups in less than 2:00 each.
RX
For time:
3 strict muscle-ups
800-m run
2 strict muscle-ups
800-m run
1 strict muscle-ups
800-m run
LEVEL 2
For time:
7 asst strict muscle-ups
800-m run
5 asst strict muscle-ups
800-m run
3 asst strict muscle-ups
800-m run
LEVEL 1
For time:
7 muscle-up transitions
600-m run
5 muscle-up transitions
600-m run
3 muscle-up transitions
600-m run
SKILL WORK
Rest, stretch, recover
STRETCHING
1:30 couch stretch/leg
1:00 lacrosse ball tricep mash/side
WHITE BOARD BRIEF
Target time | 14:00-21:00.
Today’s workout is about performing a challenging upper-body pull and push without any momentum.
Not everyone will be able to do the strict muscle-ups, but there are A LOT of different ways to train that stimulus with a set of low rings.
We’ll use a progression in the warm-up that includes different angles and foot positions to increase or decrease the difficulty of the muscle-up transition.
After working through that progression, choose a variation that can only be done for 2-3 reps in a row and requires :20-:30 of rest between sets.
Choose something challenging enough to build strength but also that allows you to string together at least some reps.
The runs should be fast to balance out the rest between reps during the muscle-ups. Hit each run hard, especially the last one once done with the muscle-ups!
