Tag Archives: muscle-up

Wednesday 121031

Midline/Skill NOT for time: 5 rounds 2 skin-the-cat (image, image) 5 parallette pass throughs (video) Conditioning EMOM for 15 minutes 3 power cleans @ 225/150# 3 muscle-ups

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Sunday 121028

Olympic jerk: 15 minutes to max for day Midline/Skill/Movement Integrity NOT for time: 3 rounds 4 bar muscle-ups 3 ring hspu 2 heavy stone-to-shoulder (1 each side) OR NOT for time: 3 rounds 7 x 1 muscle-up transitions with band … Continue reading

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Sunday 121021

Strength 1) back squat (HB): 1 x 3 @ 90%, 2 x 2 @ 95%, 2 x 1 @ 100%, 1 x 1 @ 105%, rest 2-3 minutes 2) 4 X 25 meter prowler push @ 45/25#, rest as needed … Continue reading

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Saturday 121020

Olympic Within 45 minutes, complete: 1) 10 x 1 snatch off blocks at low-hang (just below knees), as heavy as possible with perfect form, rest 60-90 seconds 2) 10 x 1 clean off blocks at low-hang (just below knees), as … Continue reading

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Thursday 121004

Olympic thruster (from floor): 15 minutes, heavy single, but not maximal Strength 3 x 2 back squat (LB) @ 85%, rest 2-3 minutes Midline/Skill 5 minute AMRAP strict, false-grip, muscle-ups Or, if you do not have muscle-ups, 5 minute AMRAP … Continue reading

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Tuesday 120918

Guerrilla girls, Amy, Erin and Mickey at The Pump Games this past weekend. Congrats to all my girls and to Amy for her podium finish. Olympic 1) 5 x 1, 3-position clean, heavy as possible, rest 2 minutes 2) 4 … Continue reading

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Tuesday 120821

Olympic 2 position snatch (full + hang/mid-thigh), 2 x 1 @ 75%, 80%, 85% each of hang snatch max from last week, rest 2 minutes Strength 4 x 4 snatch-grip push press, as heavy as possible, rest 2 minutes Conditioning … Continue reading

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Tuesday 120814

Get to know Denny: Olympic 1) hang snatch (mid-thigh), 12 minutes to max for the day (video) 2) 2-position snatch (from ground + hang, mid-thigh), 2 x 2 @ 80%, 2 x 2 @ 85%, rest 2 min Conditioning A … Continue reading

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Wednesday 120808

Strength 1a) 5 x 3 back squat (LB) @ 75% of 3RM LBBS, rest 2-3 minutes 1b) 5 x 10 unweighted bulgarian split squats (5 each leg), rest 2 minutes Conditioning A EMOM for 10 minutes 2 power cleans @ … Continue reading

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Sunday 120805

Olympic 1) EMOM for 7 minutes, 2 jerk balances, light/moderate (work technique) (video) 2) 5 x 1 jerk @ 85% of last week, rest 2-3 minutes (video) Strength 3a) back squat (HB): 5 x 2 @ 90% of 1RM HBBS, … Continue reading

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