Congratulations to the new Mr. and Mrs. Bai Chen!
Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull ups
7 x Shoot-through complex
10 x Push-ups
III. Mobility
Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)
“The Bell Tolls”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB/DB Snatch (32/24, 50/35)
10 x Toes-2-Bar
Row 250m
Post rounds/reps to comments.
Congrats Bai !!!
4ish rounds and 25 pull ups/dips
“Muscle-ups” : did a bunch
“The Bell Tolls” : 4 Rounds w/40# DB’s
I got my first unassisted strict ring dip tonight!
The Bell Tolls: 3 rounds + 20 w/ 16kg kb.