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