Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Muscle-up Transition Practice
EOMOTM for 10:00 execute the following Muscle-up (Transition Emphasis) Sets/Reps below
2-4-2-4-2 x Deadhang Muscle-up (Transition Emphasis)
Post sets/reps to comments.
“Fear Is An Acquired Taste”
Complete each of the following for maximum time/reps/kcal possible
Tabata x Air Squats
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Row (kcal)
Post scores to comments.
Skill Development
For quality
5 Rounds of (:10 x:20 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (:20 x :10 rest)
GHD/Abmat Sit-ups (for reps)
Fear Is An Acquired Taste
Complete each of the following for maximum time/reps/kcal possible:
“Tabata” x Air Squats – 16 / 18 – 133
4:00 x Max Reps Muscle-ups – 12
“Tabata” x Row Kcal – 7 / 9 – 63
Fear Is An Acquired Taste
Complete each of the following for maximum time/reps/kcal possible:
“Tabata” x Air Squats – 8/15 96
4:00 x Max Reps Muscle-ups: 3 x static dip + 3 x body row=1 rep total-8 reps
“Tabata” x Row Kcal – 48 Kcal
Love Beast mode!!!
Fear is An Acquired Taste:
Air Squats: 16/18 – 131
MU’s: 11
Row: 7/6 – 53
Tabata Air Squats 17/14 – 126
Muscle Ups – 8
Tabata Row Kcal – 8/7 – 61
Fear Is An Acquired Taste:
Air Squats = 9/12 — 84
Pull Ups/Dips = 4 sets of 3 each
KCal Row = 5/9 — 54
Air Squats: 15/16/124
Muscle Ups: 11 (no false grip competition style)
Row: 6/7/52
Focusing on form/movement range for the next few months. PR’d strung togeather muscle ups to full extension/hang at the bottom (5).
Boy did Peter really crush this one! Impressive job dude!
-Josh