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Wednesday September 20th 2017

A: Accumulate 1:00 In Tuck/Bent arm/straight arm frog planche

*Find the position you can hold at least :05 at a time and hold that till you've accumulated 1:00

B: Deficit HSPU: 10x5 ~Rest As Needed 

*The height is subjective. Find a height you can perform 5 reps at. Stick with it through all ten sets. Rest as needed to complete. 

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Monday September 18th 2017

A: 10 Mins To Establish you max set of ring Muscle ups

*Do not rush here. Naturally one set will be your max, its pretty unlikely you will get multiple chances. If one isn't possible, find a max negative muscle up. AKA; top down as slow as possible

B: Take 70% of that Number and perform 5 Sets. 

*If you weren't able to get one, perform 8x 3: 3 position muscle up progression from knees

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Friday September 15th 2017

A: 3 Rounds: :20 Max Effort HSPU then 50 PVC Strict Press *this is just pre-fatigue

B: 10x1 Tempo HSPU Negative. Preferably wall facing with controlled descent of 8 seconds

C: Accumulate 3:00 in Headstand

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Wednesday September 13th 2017

For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep

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Tuesday September 12th 2017

4 Rounds For Quality 

Max Reps UB HSPU 

Match Number in OHS 135/95

*Max effort doesn't often afford virtuosity. This will take solid effort, this is also why this is NFT, but for quality rest as needed between rounds. 

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Monday September 11th 2017

A1: 10x 3 Strict Ring Pull Ups 

A2: 10x 1 Strict Pull Up + MU Transition 

A3: 10x 1 Strict MU

*This is performed like a complex with no rest between. As in 3 Pull UPs + 1 MU to low support + 1 Full Strict MU

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Friday September 8th 2017

A: Find 5 Max Effort false grip ring pull up hold*

*Attempt to keep this as deep as possible. Not just at chin

B: 8x2 Ring Transition: *in and out of muscle up support

C: 10x1 Strict MU for Quality, if easy increase time

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Monday August 21st 2017

A:  10 Min Practice  Bar MU progression of choice*

*Find one of any videos posted to our IG and spend 10 Mins developing it

B1: 10x 3 Underhand Ring Pull Up

B2: 10x 3 Ring Row*

*For the ring row, focus on or accentuate the press down on the ring toward the hip. 

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Friday August 18th 2017

A: 25 Thrusters 95/65*

*This is purely pre-fatigue so proceed at will and with relative intensity

B1: 10x 1 Ring Pull Up to Sternum

B2: 10x 1 Ring Transition (in and out of muscle up support

B3: 10x1 Strict Dip

*Yes, this is a segmented muscle up. However do not just simply move through it. Perform it as: Pull up- Pull up to transition- Pull up to transition to dip. Rest as needed

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Wednesday August 16th 2017

A: Accumulate 2:00 in HS inside a 36" square

B: 8x3 Strict HSPU*

*If HSPU are easy, add tempo, or move to free standing, wall facing etc. To maximize time under tension

C: For Time: 40 Kipping HSPU

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