Strength
Choose one of the following progressions.
Progression A (you have a strict muscle up)
Part 1: Complete 5-10 Strict Muscle Ups, resting as needed between reps. (weighted, if possible)
Part 2: Complete 3 Sets of:
5-7 Ring Pull Ups (rotating grip) @ 30X1
5-7 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 5-7 strict muscle up negatives as slow as possible, resting as needed between reps.
Part 2: Complete 3 Sets of:
5-7 Pull Ups (any style) @ 30X1
5-7 Ring Push Up with turnout @ 31X1
Progression C (you cannot control a strict muscle up negative)
Part 1: Complete 5-7 Pull Up negatives as slow as possible, resting as needed between reps.
Part 2: Complete 3 Sets of:
5-7 Ring Rows @ 30X1
5-7 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 5-10 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.
Conditioning
4 Rounds for time:
- 60 Double Unders
- 12 Single Arm Devil Press
- 12 Single Arm Shoulder to Overhead
10:00 time cap
Notes
Today’s conditioning is a triplet of double unders, devil press, and shoulder to overhead. Your score is the time it takes to complete 4 rounds or the number of rounds and reps completed under the 10-minute cap.
The double unders should take no longer than :45 to complete each round. Adjust the number of reps or substitute single unders.
The devil press is the crux of this workout. Choose a light-moderate weight that allows you to perform the 12 reps without stepping away from the dumbbell at any point in the workout.
The shoulder to overhead should be done with the same dumbbell that you are using for your devil press. You may switch arms at any point. The weight should allow you to complete at least 6 reps in a row on both arms throughout the workout.