Let get some more people added to the muscle up board this week!
10 minutes of Muscle Up, Kipping Pull Up and Dip practice...
Keep the volume low and save those hands!
In heats of 8 athletes perform the following every minute on the minute for 6 minutes:
1 STRICT Weighted Chin Up
(This workout is for TOTAL WEIGHT over the 6 minutes and FOR BEST OVER ALL WEIGHT so every set counts and you only get ONE attempt each minute so choose wisely!)
I did 70, 85, 105, 78, 88, 98# for these 6 rounds so my score is 524# total and 105# for the other score...
For those who are still working towards higher rep strict pull ups you will perform either MAX REP Strict Chin Ups in 30 seconds, MAX SECOND Chin Up HOLDS in 20 seconds OR MAX REP Ring Rows in 30 seconds out of each 60 second round...
REST 1 MINUTE (GET YOUR EQUIPMENT READY FOR THE NEXT SECTION)
Perform as many rounds and reps and seconds of the following in 6 minutes:
:40 Hollow Hold (Perfect position!)
30 AbMat Sit Ups
20 Med Ball Slams (25-30#/35-50#)
Keep that lower back in proper position on the Hollow Holds... Scale to a regular Plank if you need to...
POST YOUR TOTAL CHIN UP WEIGHT LIFTED, BEST 1RM ON CHIN UPS AND TOTAL ROUNDS PLUS ANYTHING EXTRA TO COMMENTS