Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift 3-3-3-3-3
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Deadlift 3-3-3-3-3
Post loads to comments.
“Apogee”
Complete 21-15-9 reps of
KB/DB Push Press (24/16)(50/35)
Box Jumps (24/20)
Ring Rows
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Skill Development
Muscle-up Transition Review
“Deadlift 3s” : 255# X 3
“Apogee”: 9:45 (35# DBs/24″ Box)
Schmuscle Ups – Pah!
DU practice
Deadlift: 270×3
Apogee: 8:59 with 30# DBs
Muscle Up practice….long way to go. 🙂