Movement prep:
Hit the glutes. Spend at least 5 minutes per ass cheek rolling on that lacrosse ball. Then get your lower back really good. Touch off the IT band and quad with the roller.
Box squat:
Set box 1-2" Below parallel. Slow controlled decent. Come to a complete stop. Explode up quickly.
8-7-6 @ 60%
Speed is the key!
Clean Grip Dead Lift:
8-7-6 @ 75% 1RM
Weighted Muscle up:
1 weighted muscle up every :10 seconds. As soon as you fail go to 1 every :15. When you fail there, go to 1 every :20. If you fail there go to 1 every :30. Go for ten minutes.
5-10lbs - girl weight
10-20lbs- man weight
20-30lbs- Ranger weight
Box Squat: 115lbs. - felt really good
ReplyDeleteClean Grip Dead: 225, 205, 205 - 225 was incredibly hard with that grip. I had an extra spinny bar which didn't help.
MU: Sub Chest to rings / ring dips. COMPLETE
What's SEAL weight? (not sure I want to know the answer)
ReplyDelete...double body weight of course. Shouldn't be an issue since SEALs can levitate into the top of a muscle up without the use of anything but their mind.
ReplyDeleteBox Squat: 225x8; 245x7; 245;6
ReplyDeleteClean Grip Dead: 335x7; 345;7 345;6
MU: Did 5 in 10 min...my kit (25#) was throwing me off. It kept on jacking me in the chin.
Box squat 205# kept it light for the sake of going fast.
ReplyDeleteDL- ended up going really light with a band for speed
255#
Muscle ups 10kg (22# in American). 35 successful in 10min.
1) Box Squat: 105#
ReplyDelete2) CleanGrip DL: 160#
3) Skipped any MU practice... I still hate dips from yesterday.
3) GHD sit-ups 3x20