Friday, July 31
rx
For time:
2 ring muscle-ups (or bar muscle-ups, or x 3 Chest-to-Bar Pull-Ups)
2 back squats (155/225 lb)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats
Score: Total time
intermediate
For time:
1 ring muscle-up
2 back squats (105/155 lb)
2 ring muscle-ups
4 back squats
3 ring muscle-ups
6 back squats
4 ring muscle-ups
8 back squats
3 ring muscle-ups
6 back squats
2 ring muscle-ups
4 back squats
1 ring muscle-up
2 back squats
Score: Total time
beginner
For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats (45/65 lb)
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats
Score: Total time
Intended Stimulus
12:00-16:00.
First set of ring muscle-ups in under :30; sets of 2+ throughout.
Moderate-to-heavy back squat load; unbroken reps.
Videos
Skill Work
Rest, stretch, recover.