Skill/Conditioning: 

A. Press 

  • Set 1: 2 @ 80% 
  • Set 2: 2 @ 85% 
  • Set 3: 2 @ 90% 
  • Set 4: 2 @ 90-95% 
  • Set 5-6: 8 @ 55-65% 

B. Pull-Up/Muscle-Up program

Pull-Up Program: 

  • Set 1: 2 minutes of Kip Practice
  • Set 2: 1 Max Negative Pull-Up
  • Set 3-5: 5 Negative @25% of 1-RM

Muscle-Up Program:

  • Set 1: 2 minutes of Kip Practice 
  • Set 2: 2 minutes to Attempt Muscle-Up 
  • Set 3-5: 5-10 reps of Strict Chest-to-Bar Pull-Ups OR 5-10 Ring Dips 

*Everyone: Max bar hang 

C. Plank Circles with 3-5 Pushups at the start each rotation 

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