A. Back Squat 5×4
*Compare to 10.23.18, build to heaviest on set 3, set 4-5 drop set @90-95% set 3
B. AMRAP – 12
20 KB Swings 53/35
40′ KB R- Arm OH Walking Lunge 53/35
15 TTB
40′ KB L-Arm OH Walking Lunge
For Time 45min Cap
1000m Row
1000m Run
rest 3min
800m Row
800m Run
rest 3min
600m Row
600m Run
rest 2min
400m Row
400m Run
rest 2min
200m Row
200m Run
*Compare to 7.5.18, 4.4.18, or 12.4.17
Muscle Up Skills and Drills
Athletes with Muscle Ups
A1. MU 5×2-5 or 5 ME Sets
A2. GHD Sit Ups 5×10-15
—-
Athletes working on MU
20 minutes to work these skills
False Grip Ring Row or MU transition 5-8reps
Rings to Support/Rings Bottom Support
Hollow Body Hold 30-60s
Hollow Lat Pulls
Deep Bar/Ring Dips
Hip Extension to Glute Bridge 5-8 reps
CTB Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
B.
50 Plate GTOH 45/35
50 Wall Ball
50 Jumping Pull Ups
50 Wall Ball
50 Plate GTOH 45/35
A. Every 2:30 for 6 sets
2 Clean & Jerks
B. 4 RFT
5 PC 205/145
10/7 Cal AB
100m Shuttle Run (4 x 25m)
Skeleton Squat-a-Ton
200m Boneyard Run
Squat a ton
30 Toes To Bar
200m Boneyard Run
Squat a ton
30 Skull Crushing HSPU
200m Boneyard Run
Squat a ton
30 Bone Breaking Burpees
200m Boneyard Run
Squat a ton
30 Sternum to Bar Pull Ups
A. EMOM – 15
Min 1-5: 5 TnG DL
Min 6-10: 3 TnG DL
Min 11-15: 1 DL
*Begin at 65-70% and build
B. 3 sets
On a 4min clock
500/450m Row
25 Alt DB Snatch 50/35
ME Box Jumps 30/24
rest 1min
