2015-04-23

THURSDAY WORKOUT

Skill + WOD Day!

SKILL:
Bar Muscle Ups OR Kipping Pull Ups
(Use a band to assist if you need to or work towards your first STRICT bar muscle up :))

Keep things low volume (2-5 reps/lots of sets), but really try to make things look as clean and effortless as possible...

10-15 minutes depending on class sizes...

WORKOUT:
30 Box Jumps (No rebounding... Must step off)(24"/30")
30 Push Presses (93#/135#)(60-65% 1RM of your PUSH PRESS)
30 Kipping Pull Ups (Just regular chin above bar)
20 Box Jumps (24"/30")
20 Push JERKS (93#/135#)(60-65% 1RM of your PUSH PRESS)
20 Kipping Pull Ups
10 Box Jumps (24"/30")
10 SPLIT Jerks (Must alternate feet each rep)(93#/135#)(60-65% of your PUSH PRESS)
10 Kipping Pull Ups
(9 minute cutoff)

Scale your box height and weight appropriately for this one... Base your weight for all 3 overhead lifts off of your Push Press... You must perform the movement listed for each overhead section of the workout... You CAN NOT perform a Push Press during the 20 reps of Push Jerks OR a Push Jerk during the 10 reps of Split Jerk...

You should be able to Push Press at least 155# for Women and 225# for Guys to go Rx'd on this one...

It's a fast cutoff so scale reps to 20/15/10 if you need to...

POST ANY MILESTONES IN SKILL WORK AND YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS

7 comments:

Crystal Stidham said...

3 consecutive bar muscle-ups w/black band

100 reps @ 65# (20-15-10)

Lisa Dempsey said...

I witnessed Crystal's banded bar muscle ups. They were beau.ti.ful. :-)

worked on butterfly pullups
124 reps @55# (scaled reps to 20/15/10)

Jordan said...

156reps rx

John Dunn said...

103 reps 105# (20-15-10)

John Dunn said...

103 reps 105# (20-15-10)

Susannah Dunn said...

115 reps (20-15-10) 73# (16 in box jumps...just can't do it:()

Rachel said...

98 reps, 65#, scaled 20-15-10, stepups 20"