Monday’s Workout: 2-23-14

This week in our Crush a Weakness Wednesday Class, we will be covering the muscle up and rope climb technique! This will be an excellent class for anyone who is interested in learning or honing their muscle up technique. We will also discuss ways to improve your strength in a way that will make completing a muscle up much easier. Don’t miss out!

Strength

Deadlifts and Pull ups! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a deadlift x 3 reps at 85% of 1 RM /deadlifts x 6 reps @ 75% of 1 rep max / deadlifts x 10 reps @ 60% of 1 rep max

Partner 2 will either perform 5 dead hang pull ups / 10 ring rows / 5 dead hang chest to bar pull ups

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning

Move as far up the ladder, starting at 1, as you can in 8 minutes of:
Kettlebell swings (70#/53) / Kettlebell swings (88#/62)
Push ups

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