11/12/2014

11
Nov

11/12/2014

During strength today, we will be alternating between strict pull-ups and snatch grip dead lifts.  Select a number of strict pull-ups that will challenge you.  If you are still working on your first pull-up, consider using negatives mixed in with banded pull-ups, for your sets.  Advanced athletes go for some weighted pull-ups, it should make the muscle ups feel “light”.  Conditioning is an ascending infinity ladder with constant muscle ups by 2.  Consider scaling to 1 muscle per round if they are still new to you.

Strength (alternating untimed)x4

a) Strict Pull-ups

b) Snatch Grip Dead lift x5 (225/155)

Conditioning

AMRAP in 12 minutes:
2 Thrusters, (115/75#)
2 muscle ups
4 Thrusters, (115/75#)
2 muscle ups
6 Thrusters, (115/75#)
2 muscle ups
etc.

2 Responses

  1. Coach P

    6am
    Grant 14+16 Rx
    KT 14+14 75# c2b/dips
    Aoife 14 35#
    Tanya 14 35#
    Nate 14 65#
    Julia 12+10 55#

    Noon
    Moog 12+2 65# sc
    Sara 14+2 55# sc
    Rachael 12+14 65# pu/dip
    Jesse 14+2 45# pu/dip

    4:30pm
    Sizzle 16+1- 45# sc
    Wood 8 75# pu/dips
    Mike 14+1
    Ashley 14+1 45# sc
    Marc 14+9 pu/dips

    5:30pm
    Megs 12+14 65# c2b/dips
    Kate 12+14 Rx
    John 12+9 95# sc
    Ditty 10+6 65# sc
    Shoeless 8+11 75# pu/dips
    Robin =)