Tuesday, July 9, 2013



Skill: muscle up as a skill/find muscle up sub for workout

  • Level 2: 2 separate efforts of: max strict muscle ups immediately followed by max kipping muscle ups

Lift: Every minute on the minute for 9 minutes: 3 wiggle bench @ 60% of 1RM (goal is to have 50/50% wiggle/stationary weight)

  • Everyone: superset with 3 weighted/strict pull ups (vary grip)


15 minute AMRAP:
1 muscle up
250m run
2 muscleups
250m run
3 muscleups
250m run

  • Level 4: strict muscleups
  • Level 3: kipping muscleups
  • Level 2: one muscleups per round
  • Level 1: equal amounts of strict chest to bar pull-ups and ring dips (ie. 1 MU=1 strict CTB pullup & 1 ring dip

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