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Components

Muscle-ups

Front Squat

"Satans Whiskers"

Settings

Workout

WEDNESDAY 1.9.19

WU:

500M Row
Foam Roll
Banded Shoulder Distraction
Glute and Hip activation (hip halo)

1: Muscle-ups (Max Effort)

Muscle-ups

If we are working towards our first ring muscle-ups, complete:

30 Banded Strict Ring Muscle-Ups

https://www.youtube.com/watch?v=jtmu_0qVZnk&feature=youtu.be

Not for time, but for quality. Choose a band tension that allows for ~7-10 unbroken repetitions.

2: Front Squat (On the 1:30 x 7 Sets:)

Front Squat

1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex

MC: "Satans Whiskers" (Time)

3 Rounds:
10 CTB Pull-Ups
10 Front Squats (185/135)
10 Barbell-Facing Burpees

SC1: 155/105
SC2: 135/95
SC3: 115/75

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 09, 2019

Male Clients