Friday, 31 October 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Dynamic Warm Up.

STRENGTH
Push Press:  6x2
Start with a comfortable weight and increase each set.  Keep them light enough to be fast but heavy enough to get ready to max out in the near future.  Target 75%-85%.

CONDITIONING
For time:
6 Cleans (full), 185/115#
6 Muscle Ups
400m Run
6 Cleans (full), 185/115#
6 Muscle Ups
400m Run
6 Cleans (full), 185/115#
6 Muscle Ups
400m Run
6 Cleans (full), 185/115#
6 Muscle Ups
• If you are still working on your first Muscle Up, substitute Muscle Up progressions rather than using a Pull Up/Dip combo.  If the Pull Up/Dip combo is the only progression you have available, perform 6 of each per 6 Muscle Ups.