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
Complete as many rounds as possible in 12:00
- 6 Toes to Bar
- 6 Box Jumps
- 6 Dumbbell Snatch
Notes
Today’s conditioning is a triplet of toes to bar, box jumps, and dumbbell snatches. Your score is the number of rounds and reps completed in the 12-minutes.
The toes to bar should be completed in 1 set throughout the workout. You may substitute knee raises or sit ups,
The box jumps should be done to a height where you will remain safe throughout the workout and maintain a consistent pace.
The dumbbell snatch should be at a moderate weight. You want to be able to begin the set of 6 without hesitation and maintain unbroken, touch-and-go sets throughout the workout.