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″)