April 8, 2014 admin


6 Sets, rest 3mins b/w:

1:30 Row
:30 Rest
1:00 Plank Hold / V-Ups

Notes:  Go hard each Row, record best and worst score.  Alternate Planks and V-Ups each set, work as much as possible each time.

Competitor’s Program

1. 1 ME Set of Unbroken Muscle Ups – NO MORE THAN ONE ATTEMPT

2. 3RFT:

30 Calories – A.D.
20 Deadlifts 205

3. Press: 3-2-1-1

Notes:  Each set should be heavy…go for a max on the last single.

4. 12mins:  Muscle Up Tech Work

Notes:  Do the work respective to the group you fall into, pick your “group” based on what you got in part 1 of the day.  Use THIS VIDEO as another reference.

Group 1 – <3 UB Muscle Ups: Spend 4 mins on each piece of the progressions in THIS VIDEO.  Then do 1 ME UB set of Muscle Ups.
Group 2 – 3-5 UB Muscle Ups: 6mins on progressions from the above video + 3×3-5 UB Muscle Ups in the remaining 6mins.
Group 3 – 6-8 UB Muscle Ups: 5mins on progressions from the above video + 3×20 Hard pulls on the Rower + 3-5 UB Muscle Ups.
Group 4 – 9+ UB Muscle Ups: EMOMx12mins: 1 MU the 1st min, 2 MU the 2nd min, 3 the 3rd, etc…if you fail a min, start back at 1 the next.  These must be UB.  Practice the above progressions during each set.

“A lot of times people look at the negative side of the things they think they can’t do.  I always look on the positive side of what I can do.” – Chuck Norris

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