140811 ~ Macho Man

Have you signed up for the Canuck Games yet??? What are you waiting for!! August 30th...mark your calendars!!

Skill: 

Muscle Up Progressions Week 6:

12 min to complete the following:

If MU then…1 rnd MU Progressions. Then 6 min to complete 20 Burpee MU.

If MU Progressions then…. Complete 3 Rnds MU Progressions.

If Strict Pullups then…see Day 1

Strength:

Backsquat:

Every 2.5 min x 12.5min

10@ 50%

8 @ 70%

6@75%

4 @ 80%

4 @ 85%

4+ @ 90% (Cap of 14)

Conditioning:

"Macho Man"

12min AMRAP:EMOM for as long as possible:

3 Cleans (185/135#)

3 Front Squats

3 Jerks.

If you can no long continue EMOM, AMRAP for the remaining time.

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 heavy Russians

 

 

 

 

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.