Strength
Progression A (you have a strict muscle up)
Part 1: Complete 6-12 Strict Muscle Ups, resting as needed between reps. (weighted, if possible)
Part 2: Complete 3 Sets of:
7-9 Ring Pull Ups (rotating grip) @ 30X1
7-9 Ring Dips (turnout at lockout) @ 31X1
Progression B (you have control in the negative, but do not yet have a strict muscle up)
Part 1: Complete 6-8 strict muscle up negatives as slow as possible, resting as needed between reps.
Part 2: Complete 3 Sets of:
7-9 Pull Ups (any style) @ 30X1
7-9 Ring Push Up with turnout @ 31X1
Progression C (you cannot control a strict muscle up negative)
Part 1: Complete 6-8 Pull Up negatives as slow as possible, resting as needed between reps.
Part 2: Complete 3 Sets of:
7-9 Ring Rows @ 30X1
7-9 Push Ups @ 31X1
Notes
Today’s strength is our strict muscle up progression. You have 3 different progressions to follow, but remember it is ok to personalize within each of the 3 progressions depending on your skill set. The overall structure for each progression remains the same.
Part 1 involves a some variation of a strict muscle up or a strength building negative. Whichever variation you choose, you are not working on a clock and may take your time working through the 6-12 reps.
Part 2 will be 3 sets of a push and a pull at a tempo. You may rest about a minute or two between exercises here. Find a combination of exercises that is challenging, but allows you to maintain the tempo perfectly. Aim to complete at least one more rep on each exercise than last week.
Conditioning
3 Rounds for time
- 15 Push Press
- 10 Box Jumps step down
- 400m Run
13:00 time cap
Notes
Today’s conditioning is 3 rounds of push press, box jumps, and running. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 13-minute time cap.
The push press should be light. You want to be able to come in from the run, immediately pick up the bar, and complete 15 reps unbroken.
The box jumps should be done at a consistent pace. Make sure you will be safe each rep with the height you choose.
The runs should not take longer than 2:15. Adjust the distance if you cannot maintain that pace.