WEEK 9 – Day 42, Tuesday – 9th March 2021

Week 9 – Day 42

Warmup:
EMOM 9-12mins (3 or 4 rounds)
1st – 30sec Row @ 85%
2nd – 2 Jumping Muscle Up w/ Slow Strict Negative
3rd – 25′ Handstand Walk (scale back to 20 Handstand Shoulder Taps or Pike Shoulder Taps)
+
Mobility Focus
Bench Shoulder Flexion w/ Thoracic Mobilization x 2mins
https://youtu.be/jXR4rkMIwk8

A) Single Arm Dumbbell Complex

3 DB Push Press R 30X1
3 DB Push Jerk R 20X1
3 DB Split Jerk R 10X1
rest 60sec
3 DB Push Press L 30X1
3 DB Push Jerk L 20X1
3 DB Split Jerk L 10X1
rest 60sec x 2-3 Sets
*Still Warm Up in nature – getting ready for tough incline bench

B) Incline Close Grip Bench Press

31X1; 4,3,2; rest 2-3mins
Low Incline (lower than last week)

C) 3 Sets

2-4 Strict Ring Muscle Up (Scale Back to Banded Strict MU)
6 Fasle Grip Chest to Ring Pull Ups
rest 60sec
3 Deficit Strict HSPU (choose a difficult height for you here that you can complete these reps unbroken)
6 Deficit Kipping HSPU (same height)
rest as needed
https://youtu.be/m5BDBlqF6wI Banded Strict Muscle up
https://youtu.be/BIC6pymXbAU strict MU
https://youtu.be/rlM91t73P_c false grip MU

D) 3 Rounds @ 85% Sustained Effort

Run 200m
5 C2B
5 T2B
5 Pull Ups
AB 400m
4-6 Strict Ring Dips
12 Hand Release push ups
Row 200m
rest walk 2:30