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:
6-8 Ring Pull Ups (rotating grip) @ 30X1
6-8 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:
6-8 Pull Ups (any style) @ 30X1
6-8 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:
6-8 Ring Rows @ 30X1
6-8 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. Aim to complete at least one more rep than last week.
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
For time
- 21-15-9 Calories
- 9-7-5 Bar Muscle Ups or 21-15-9 Pull Ups
7:00 time cap
Notes
Today’s conditioning is a fast couplet of calories and either bar muscle ups or a pull up variation.
You’ll need to adjust the number of calories if you can’t maintain a pace of at least 12/minute. A good rep scheme could be 15-10-5 calories.
The bar muscle up or pull up variation should be broken up into no more than 2-3 sets each round. Feel free to adjust the rep scheme or pulling variation as needed. Remember, this is a relatively fast workout, so you don’t want to be staring at the pull up bar for too long.