Muscle up progressions

CLEAN AND JERK

1-1-1-1-1

Begin at about 75% and work up to a heavy single (not a 1RM) for the day. No press-outs. The goal is zero misses, but if you have a missed lift (either straight up or technical), take 5-10% off the bar for your next rep.

Post loads to comments.
Exposure 8 of 8

---

TABATA MASH-UP

8 Alternating Tabata Rounds Each of:
Russian Kettlebell Swings
Air Squats
AbMat Sit Ups

Perform 20 seconds of Russian Kettlebell Swings and 10 seconds of rest, followed by 20 seconds of Air Squats and 10 seconds of rest, then 20 seconds of AbMat Sit-Ups and 10 seconds of rest… repeat for a total of 8 rounds. Score combined total number of reps for all 3 movements.

Post work to comments.

Otsikon mukaan.

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

---

SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

---

FRONT SQUAT
3×3@80%, fs-%, rest btw sets 2-3min, *2@up to 75%

Kaikki joulutontut syömässä joulukinkkua, sali kiinni.

• Interval:
4000 m of:
Assault Bike @ max effort
(registra il pace in Watts medi e il tempo sui 1000 m)
5:00 rest
3 Interval of:
Assault Bike 2000 m @ 4000 m pace (usa il pace dei 4000 m)
1:1 rest

EMOM for 14:
Even: 8 Overhead Squats 135/95#
Odd: 12 Box Jump overs 24/20″

5 rounds, start and finish wod with 400m run
30-25-20-15-10x reps
Pull-ups
Burpees
Push-ups
Sit-ups
Squats

boxihyppy maksimikorkeudelle
(hypyt tatamikasan päälle)

MVMT

LAX butt, scap
Back activation
Lizard reach
Ham to squat
Fwd/bwd

Don't keep your partner waiting...

8 Deadlifts
10 High pull
12 Swings

CSR

X 10m

8 OH back lunges
10 Push Press
12 Plate row

CSR

X 10m

8 Non push up burpee
10 Renegade row
12 Squats

CSR

x 10min

Finisher
20/10 x 8 rounds

Broad jumps
Hollow rocks
HR push up reach

10m