Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Overhead Squats (45lbs/PVC)
III. Mobility
Impact/Focus: Muscle-up
Today’s focus will be on various levels of progressions for the muscle-up. We will be reviewing the proper muscle up transition and allow athletes to apply it to their daily training.
Working towards muscle-up:
I. False Grip Review/Muscle-up Transition x 15 reps
II. Muscle-up Negatives x 3×3 reps
IIIa. Deadhang Pull-ups 5-5-5
IIIb. String Ring Dips 5-5-5
Muscle-up Practice
I. Strict Muscle-up 2-2-2-2-2
II. Muscle-up (Competition Grip) 5 sets x 3+ reps each
Post reps completed to comments.
“Spring Dilapidation”
Complete for time against an 8:00 clock
21-15-9 reps of
Overhead Squat (75/55)
Burpees
Rest 3:00
Complete for time against an 8:00 clock
10-9-8-7-6-5-4-3-2-1 reps of
Power Snatch (75/55)
Toes-2-Bar
Post times or reps completed to comments.
“Muscle Ups”: 2 x 5 + 1/2 Iron Cross
“Spring Dilapidation” : 7:56 (35#); 95 Reps (65#)
“Muscle-ups”: 5 sets of 3 FG w/ kip
“Spring Dilapidation” : 5:07 / 108 reps @ 8:00 mark