Combo heavy and skill…

 

WORKOUT:

This workout is for best weight AND total reps…

 

Work up to 75% of you best Clean & Jerk for this one and practice some Muscle Ups between sets…

 

If you can not do volume muscle ups we will sub Chest 2 Bar or Chin Above Bar Pull Ups, but double the reps…

 

So the workout…

1 SQUAT Clean & Jerk (75% 1RM)

1 Muscle Up (2 CTB Pull Ups)

1 SQUAT Clean & Jerk (5# heavier)

2 Muscle Ups (4 CTB Pull Ups)

1 SQUAT Clean & Jerk (Add 5# more)

3 Muscle Ups (6 CTB Pull Ups)

1 SQUAT Clean & Jerk (Add another 5#)

4 Muscle Ups (8 CTB)

… Continue this pattern of adding just 5# and 1 Muscle Up/2 Pull Ups each round until you fail TWO TIMES on the Clean & Jerk…

 

Another catch…

 

Every broken Muscle Up/Pull Up set is 100m Run as a penalty before you can continue where you left off…

 

20 minute time cap to achieve as many reps as you can & the best load possible…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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