Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.
Power Clean 1-1-1-1-1-1-1RM
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“Deep Blue Sea”
3 Rounds for max repetitions of (:45 on x :15 rest), rotating through the following four movements:
Post scores as total points (1 per rep/kcal) to comments.
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.