Back in Time
Skill: Muscle Up Program: Day 5/Week 3
Pull:
-Advanced: 3×10 Strict Pull-ups
-Intermediate: 3×10 Banded chin-ups
-Beginner: 3×10 Jumping Eccentric chin-up (Break up as few sets as possible)
Push:
-Advanced: 3×12 Slider Push-ups from toes
-Intermediate: 3×12 Perfect Push-ups
-Beginner: 3×12 Push-ups from box or knees
Technique:
-All levels: 3×5 low ring transition (feet under rings/false grip)
*Week 4 is a new set of movements (after this week)
Strength: Bench Press
Every 2-mins for 5 rounds
**3 reps @ 70-75%
Metcon: With a Running Clock…
5-Min AMRAP
5 DB Push Press (R)
5 DB Push Press (L)
10 Pull-ups
Within 3-mins
100 Double-Unders
Remaining Time: DB Snatch
Within 1-minute:
Wall Balls
**0:00-5:00,5:00-8:00, 8:00-9:00
L1: 50/35, CTB, 150 DUs, 30/20
L2: 35/20, 100 DUs, 20/14
L3: 20/15, 75 DUs (1/2 Singles (+) 1/2 DUs), 14/12
L4: 15/12, 75 Singles, 12/10