10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c)
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
– Incline https://youtu.be/xNtmL6pZSIc (least difficult)
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.
21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65#
63-54-45-36-27-18-9 Double Under
Deconditioned and/or novice athletes may cut off the first round (21/63) to reduce the total volume and avoid debilitating soreness.
Shoulder-to-Overhead: Athlete should be able to complete each round in no more than two sets with short break. Scale load accordingly.
Double Under: Athlete should be able to work at a minimum rate of 40 double unders per minute. Scale repetitions accordingly. Scale movement to 1-2x single unders.
1) Split Jerk 5×3
Add 5-10lbs to last week’s top weight. If athlete was not present for that workout, have them perform that instead.
2) Assault Bike 70 Minutes @ 6