Tuesday 10.1


Strength: Press
Find a 1 rep max

WOD: 3 Rounds
Run 400m
7 Power Clean 115/75
14 Handstand Push-ups

S: Run 200m, 75/55, Push-ups
L1: Run 300m, 95/65, Scaled HSPU or Ring Dips or Push-Ups

Rx+: 135/95

Lift: Press
Find a 1rm

Accessory: Bench Press

Conditioning: 3 Rounds
Run 400m
7 Power Clean 115/75
14 Push-ups (scaled up = HSPU)

The Program
1. Strength and WOD

2. 12M AMRAP
7 STOH with DB 35/25
50′ OH DB Carry
7 DBL DB Snatch
50′ OH DB Lunge, DBL DB
7 Box Jumps 30/24

3. Spend 15-20 minutes working on Ring Muscle Ups

  • Do this at this time, after all your work, so you are tired.
  • Use it as much for mental work as physical. Think through the work, the movement, the steps
  • If you are “good” at Muscle Ups, work to be “great”. If you think you are “great” you should be able to do 30 MU for Time in under 2:00. If you cannot, you are not “Great” and therefore need to work on them. If you think that is absurd, then you need to work on a different sport. The point is there is always something to work on, but how you work on it is just as important as that you are.
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