Monday 12.05.2022

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Craig training some Bar Muscle-ups, YESSSS!

Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat 4×5
Warm-up Sets/Reps & Movement Refinement x 5:00

Every 3:00 x 4 Rounds Total

Back Squat x 5 reps (@ same weight across; 75/90%)


  • Maintain sets and reps across all working rounds.
  • Use a moderate 75% load or an aggressive 85% load as the low/high percentage splits of choice for the day.

Post scores to comments.

Complete for Time
(vs a 12:00 time cap)

10-9-8-7-6-5-4-3-2-1 reps of
Barbell Thruster (75/55lbs)
1-arm Dumbbell Snatch (50/35lbs)


  • Reps are per arm for Dumbbell Snatch, ie. Round 1 is 20 reps, alt. L/R arms for ten reps per side.
  • Rx+ weight options include an unbroken caveat.
  • Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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