Last week of training for the Press!

 

STRENGTH:

Strict Press

2 sets of 2-3 reps @ 100% 3RM

(3:30-4:00 clock)

 

Warm ups: 8-10 minutes

60% for 3 reps

70% for 3 reps

80% for 2 reps

90% for 2 reps

95% for 2 reps

 

WORKOUT:

Complete as many reps as possible in 5 minutes:

21 Wall Ball (20#/25-40#)

5 Muscle Ups (Strict, if possible)

18 Wall Ball (20#/25-40#)

4 Muscle Ups (Strict, if possible)

15 Wall Ball (20#/25-40#)

3 Muscle Ups (Strict, if possible)

12 Wall Ball (20#/25-40#)

2 Muscle Ups

9 Wall Ball (20#/25-40#)

1 Muscle Ups

REST 5 MINUTES

 

Repeat 1 more time…

 

Tons of ways to upscale or downscale this workout to match your current skill level…

 

Here are a few:

1. Kip on MUs if needed, but be strive for good body and ring positions

2. Knock the MUs reps down or possibly scale them up if you’re higher skilled

3. Scale down to strict pull ups OR strict ring dips depending on what areas of the Muscle Up are holding you back

4. Working Kipping Pull Ups if you have a good strength base (Chest 2 Bar is preferred)

5. Perform some Muscle Up progression on the lower rings if you have proper power and strength on BOTH pull ups and ring dips

(Band assisted, lower body assisted)

6. Double the number of gymnastics reps if you have a good strength base and you end up Kipping

 

This workout SHOULD NOT be quite finishable in 5 minutes so try to alter reps and/or weights as needed to make it take up the whole time frame, but try to make sure you can continue to get work done 😉

 

POST YOUR TWO WORKOUT SCORES TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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