“Muscle ups Wednesdays”
10min EMOM
1 strict muscle up + 1 strict ring dip
Add 1 ring dip every minute. If you can’t keep it strict anymore, start kipping. That goes for both the muscle up and ring dip. No muscle ups? No problem, get on the low rings, work on muscle up transitions and you can still do ring dips. Can’t do either muscle ups and dips? Low rings with bands or low rings leg assist.
METCON
5 rounds for time:
10 shuttle runs forward/backward 20ft
10 chest to bar pull ups
15 dumbbell power snatch alt hands 50/35
Note: For the run, you run 1 forward and come back backward. Each way you have to touch the ground past the 20ft mark. Each way is one rep. For the chest to bar, you can scale with regular pull ups, jumping pull ups or ring rows. Dumbbell snatch is pretty straight forward, scale down the weight as needed. This is going to be a good burner
New cycle starting today for 8 weeks. Get ready to be strong, #pyrostrong!!
Power snatch (5 singles)
5-5-5-5
Power clean + 2 push jerk (5 singles)
5-5-5-5
Snatch pulls @110% of 1RM
2-2-2-2 (touch and go)
Front squats
5-5-5-5-5
Back squats
5-5-5-5-5
Note: For the next 8 weeks, the squats are building up but don’t max out. Key there is getting your body used to the resistance but don’t over do it. This will pay off with consistency and repetition. Also, don’t start too light, try to get every set at a decent weight challenging for you. Front squats: aim for 50% of 1rm front squat start and build up to about 80%, same thing for the back squat but go from your back squat 1RM.
Coach’s note: Trust the process, don’t over do it in intensity. Keep in mind the regular workouts and that we’ll be doing this 3 times a week for 8 weeks.
Strength
E2M10M (5 sets)
3 push press (From the rack)
METCON
3 rounds for reps:
1min toes to bar
1min box jumps 24/20
1min Kettlebell swings 70/53
1min push ups
1min Dumbbells hang squat cleans 50/35
1min Rest
