Skills and some barbell conditioning!

 

SKILL:

Muscle Up progressions:

1. False grip strength/pulling/Kipping

2. Ring Dip work

3. Transition work

4. Strict and Kipping Ring MUS

 

WORKOUT:

180 UNBROKEN Singles (2:30 cap)

30 Snatches (95/135#)(70-75% 1RM)

90 UNBROKEN Doubles (2:30 cap)

30 Cleans (95/135#)

180 UNBROKEN Singles (2:30 cap)

30 Deadlifts (95/135#)

90 UNBROKEN Doubles (2:30 Cap)

(20:00 cutoff)

 

Use 70-75% 1RM Snatch for all 3 barbell movements…

 

Only unbroken set could unless you don’t have consistent doubles so instead try to get as many doubles as you can in 2:30 or another 180 unbroken singles if you don’t have great doubles yet…

 

POST ANY MILESTONES AND YOUR WORKOUT TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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