Monday Workout: Deadlifts, Muscle Ups, Squat Clean Thrusters and Burpees

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STRENGTH

A1. Deadlift, 3 x 5, rest 10 seconds

A2. Muscle Up, 2-5 x 5, rest 1-2 minutes

Notes: A1 and A2 are supersets – perform a set of 3 deadlifts and then perform 2-5 (unbroken) muscle ups (i.e. about 10 seconds of rest or “transition” time).  Rest about 1-2 minutes after your set of muscle ups and repeat for a total of 5 sets.  Sub muscle up transitions, or some combo of pull/push for muscle ups (i.e. 5 strict pull ups and 5 ring dips).  If doing muscle ups, try and do strict reps as much as possible.  On deadlifts, build per set so that last set of 3 is about 75-80% of a 1RM (i.e. not a 3RM).

WOD

Level 1

AMRAP in 5 Minutes of:

  • 1-5 Ladder* of Dumbbell Squat Clean Thrusters (30/20) and Burpees

Level 2

AMRAP in 5 Minutes of:

  • 1-5 Ladder* of Squat Clean Thrusters (135/95) and Burpees Over the Bar

Notes: For 1-5 ladder, you do 1 squat clean thruster and 1 burpee over the bar, then 2 squat clean thrusters and 2 burpee over the bar, then 3, 4, up to 5.  Once you complete the set of 5, one round has been completed and you start back at 1 until time is up.  Scale weight appropriately!

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12 thoughts on “Monday Workout: Deadlifts, Muscle Ups, Squat Clean Thrusters and Burpees

  1. strength: dl: went from 135# to 175# in 10# increments. did 5 pullups with red band and 5 box dips with feet elevated (last 2 put 25# plate on lap).

    WOD: 1+6 (75#). I don’t want to squat anymore…

  2. DL up to 185#
    made 2 MUs per round, including some strung together and some not
    WOD 1+12 rx

  3. DL 275# with 3 rds of 4 strict c2b pullups
    WOD: 1+14 rx

  4. Super sets: 275lbs squats and jumping muscle ups.
    WOD: 1+8 at 115lbs

  5. DL: 175
    1+8 @ 75#

  6. DL up to 185#
    Worked on some jumping muscle ups, then did strict pull ups and box dips

    WOD: 1+8 @ 105#

  7. BS 5×5 @225
    1+8 rx

  8. DL: 135, 145, 155, 165, 170
    MU: 3 ring PUs, 3 ring dips
    WOD: 1 + 12 @ 75#

  9. Strength: 205#, and C2B
    WOD 1+12 @ 95#

  10. 1 + 27

    i did 5/5 reps the whole time

  11. DL: 315# x 5
    MU: 4 x 5
    WOD: 1 + 20 rx

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