Skill/Strength work all week:

Work through pullup, dip and muscleup progressions from: Record sets and reps and try to beat the following day

The Best Muscle-Up Tutorial EVER

Ex: Monday – Pullups, Tuesday – Dips, Wednesday – Muscleups, etc. Leave it to the athlete.

Pullup day: Pick two of (as appropriate for strength level) and perform 2 sets of 5 reps:

(False grip as much as feasible)

  • Ring row
  • Elevated ring rows
  • Elevated assisted pullup
  • Ring Pullups

Dip day: Pick two of (as appropriate for strength level) and perform 2 sets of 5 reps:

  • Pushups
  • Ring pushups
  • Elevated ring pushups
  • Assisted ring dip
  • Ring dip

Muscleup Day: Pick two of (as appropriate for strength level) and perform 2 sets of 5 reps

  • Assisted negative muscleup
  • Negative muscleup
  • Assisted muscleup
  • Strict muscleup

Cash out (whenever there is time):

One minute double-unders, try to beat yesterday’s score.

WOD:

Front Squat 2×3 all at 80% of 1RM, 2×3 at 90% of 1RM

Games Open WOD 11.1/14.1:

10min AMRAP:

30 double-unders

75/55# power snatches, 15 reps

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