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!
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…
DL up to 185#
made 2 MUs per round, including some strung together and some not
WOD 1+12 rx
DL 275# with 3 rds of 4 strict c2b pullups
WOD: 1+14 rx
Super sets: 275lbs squats and jumping muscle ups.
WOD: 1+8 at 115lbs
DL: 175
1+8 @ 75#
DL up to 185#
Worked on some jumping muscle ups, then did strict pull ups and box dips
WOD: 1+8 @ 105#
DL: 225
MU: 2
WOD: 1+13
BS 5×5 @225
1+8 rx
DL: 135, 145, 155, 165, 170
MU: 3 ring PUs, 3 ring dips
WOD: 1 + 12 @ 75#
Strength: 205#, and C2B
WOD 1+12 @ 95#
1 + 27
i did 5/5 reps the whole time
DL: 315# x 5
MU: 4 x 5
WOD: 1 + 20 rx