Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Muscle-ups
Against a 15:00 Running Clock work through one of the following levels of progression.
Muscle-up Work
I. Muscle-ups (CFGS) 5 sets of 3+ reps
II. Deadhang Muscle-ups 2-2-2-2-2
Muscle-up Transition Work x 15 reps followed by
IIIa. Deadhang Pull-ups 5-5-5-5-5
IIIb. Ring Support 5 x :20 hold
Post option completed to comments.
“Zero Order Intentionally”
Complete 4 rounds for time of
7-7-7-7 reps x Clean & Jerk (135/95)
30-25-20-15 reps x GHD Sit-ups
Post times to comments.
“Muscle-Ups”: 3 x 3 – first time to string together. Thanks, Samy
“Zero Order Intentionally”: 12:44 w/105#
“Muscle-ups”: false grip style 2-2-2, kipping 3-3-4-5
“Zero Order Intentionality”: 11:45 W/135lbs
Burpee Challenge Day 67 with Jaymes: with sets of 27-15-15-10