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.
3 strict muscle-ups
2 strict muscle-ups
1 strict muscle-ups
7 asst strict muscle-ups
5 asst strict muscle-ups
3 asst strict muscle-ups
7 muscle-up transitions
5 muscle-up transitions
3 muscle-up transitions
Rest, stretch, recover
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!