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05.14.2015

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FullSizeRender-6Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Overhead Squats (45lbs/PVC)
III. Mobility

Impact/Focus: Muscle-up
Today’s focus will be on various levels of progressions for the muscle-up. We will be reviewing the proper muscle up transition and allow athletes to apply it to their daily training.

Working towards muscle-up:
I. False Grip Review/Muscle-up Transition x 15 reps
II. Muscle-up Negatives x 3×3 reps
IIIa. Deadhang Pull-ups 5-5-5
IIIb. String Ring Dips 5-5-5

Muscle-up Practice
I. Strict Muscle-up 2-2-2-2-2
II. Muscle-up (Competition Grip) 5 sets x 3+ reps each

Post reps completed to comments.

“Spring Dilapidation”
Complete for time against an 8:00 clock
21-15-9 reps of
Overhead Squat (75/55)
Burpees

Rest 3:00

Complete for time against an 8:00 clock
10-9-8-7-6-5-4-3-2-1 reps of
Power Snatch (75/55)
Toes-2-Bar

Post times or reps completed to comments.

Samy Daghir

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