Strength
Complete 3 Sets
- # Strict Muscle Ups
or - 1-2 Muscle Up assisted from knees with slow negative
Rest 1-2-minutes between sets
Notes
Today’s strength is strict muscle ups. You will complete 3 sets of either a number of strict muscle ups that you can complete unbroken or 1-2 strict muscle ups assisted from your knees, focusing on a slow and controlled negative.
Strength
3 Sets
- Arc Ring Row @ 3111 x 4-5
- Ring Push Ups @ 3111 x 4-5
Notes
The second piece for strength today is 3 sets of a ring row variation and a push up variation. You may take your time between exercises.
The Arc Ring Row is about engaging your lats to pull the rings towards your hips. Just like a normal ring row, adjust the difficulty by adjusting the angle of your body.
During the ring push ups, focus on maintaining a tight lower body and finding a good lockout at the top with your shoulders protracted and the rings turned out. If you cannot maintain good positions, substitute angled ring push ups or regular push ups.
Conditioning
Complete as many rounds as possible in 10:00:
- 12 Toes to Bar
- 6 Shoulder to Overhead
- 9 Pull Ups
- 6 Shoulder to Overhead
- 6 Bar Muscle Ups
Notes
Today’s workout is 10-minutes of toes to bar, shoulder to overhead, pull ups, and bar muscle ups. Your score is the number of rounds and reps completed in the 10-minutes.
The toes to bar should be done in no more than 3 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
If you are not doing bar muscle ups, try to complete an easier pull up variation for the set of 9 and a more difficult variation for the set of 6. For example, you can do jumping chin over bar pull ups for the set of 9 and jumping chest to bar pull ups for the set of 6. Try not to break more than once during the sets of 9 and 6.
The shoulder to overhead should be done with a moderate weight. Aim to complete the 6 reps unbroken throughout the workout.