Week 12 – Day 57
Warmup:
Row 1k
+
3 Sets
3 Muscle Up Row SLOW
12 Wall Facing Shoulder Taps
+
Mobility Focus
Kneeling Lat Stretch w/ Band and PVC x 2mins
https://youtu.be/ZI42vR4WQv4
https://youtu.be/UiHq5aPDVXk Muscle Up Row
A) Close Grip Bench Press
30X1; build to a 1RM
B) Handstand Walk
2 Attempts at max distance
*if you don’t have Handstand Walks yet, then spend 5-10mins practicing some attempts
C) Weighted Pull Up
build to a 1RM
https://youtu.be/chJcUHfhlHc
D) 3min AMRAP
Muscle ups
*sub bar muscle up or rope climbs
rest 2mins
3min AMRAP
Strict Pronated Pull-Ups
rest 2mins
3min AMRAP
Strict Ring Dips
rest 2mins
3min AMRAP
Weighted Double Unders
*goal is to sustain for all 4 AMRAPs
https://youtu.be/gQoekljRC7M rope climb
https://youtu.be/DrwOyG0eqtk kipping bar Muscle up
Recent Comments