Tuesday L2

Warm-Up:

5 Minutes

As Many Reps As Possible

8 Around the world Scap pull-ups

8 Alternating Hang Clean + Jerks (35/20)

4 Burpees

 

Strength:

Weighted Strict Chest to bar

6 x 1

New Set Every 1:30

Progressive

Pause for 1 second in the full deadhang

 

Metcon:

5 rounds:

5 Ring Muscle-ups

12 Dual Dumbbell Devil Presses (50/35)

Rest 1:00 Between Rounds

 

Elite: 7 Ring Muscle-ups

Semis: RX

Quarters: 2/1 Ring Muscle-ups, 9 Devil Presses

 

Stimulus Check:

Looking for a ring muscle-up number you could do 3/5 rounds unbroken at least. The devil press should take you less than 1:30

 

Optional Additional Work

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts +

additional work

 

Deadstop Z Press

7 x 2 @ 65-70% of 1 Rm

New Set Every :45

FAST!

 

Weighted Strict Dips

4 x 8

Rest 1:00-1:30 Between

 

Accessories

Seal Row

4 x 12

Rest 1:00 Between

 

Freestanding Handstand Hold

For Time:

1:30 Hold in a 4’x4′ Square

 

For Time:

Kill Taylor Week 7

30-20-10

Standing Bike Erg Calories

3-2-1

Unbroken Legless Rope Climbs (15′-60″)