SKILL:
Work your specific Muscle Up progression from this last Monday for 10 minutes...
POWER/SKILL:
3 Position Power Clean
- High Hang Power Clean
- Knee Hang Power Clean
- Floor Power Clean
Start with 60-70% of your best Clean and work PERFECTION today!
If these 3 reps are off just a little bit from each other, then stay at that weight until they are identical to each other...
Go as heavy as you can keep things PERFECT!
15-20 minutes to work up...
CORE WORK:
:30 Dead Bug Hold (Right Arm and Left Leg Extended)
:30 Dead Bug Hold (Left Arm & Right Leg Extended)
:30 Side Bridge Hold (Right Side)
:30 Side Bridge Hold (Left Side)
:30 Back/Hip Bridge
REST 30 SECONDS
* 2 Rounds *
(For QUALITY, NOT time)
POST YOUR CLEAN WEIGHTS TO COMMENTS
2 comments:
Made it to 125#. Attempted 135# but couldn't make the knee hangs work!
30 Strict Muscle Ups for time
- 7:39
Clean complex up to 225#
...Knees felt good...
21 unbroken t2b
21 med ball slams (50#)
210m single arm farmer carry (Right down, then left back)
15, 15 and 150m, 9, 9 and 90m...
8:09
JVB
Post a Comment