Lift:
Spend 10 minutes finding your max weight overhead pistol
(PVC with a 1 pound plate is a weight:)
If you can't do a pistol, spend 10 minutes working on pistols and overhead squats.
For Time:
100 hip extensions
5 rounds of the couplet:
10 back squats
20 double unders
100 Hip extensions
Level 1: use empty barbell and
40 single unders
Level 2: use 95/65 pounds, and
40 unbroken single unders
Level 3: use 135/95 pounds
and perform unbroken double unders
**all backsquats must be done unbroken
10 burpee penalty each time you break a set
so scale appropriately
muscle up progression with Jeff Tucker
For those of you in search of the ever elusive muscle up, this may help.
Do you have 15 consecutive ring dips, and 15 consecutive pullups in your capacity?
That agility ladder is my new favorite piece of gym equipment- it's like a dance party made out of electrical tape!
Posted by: Emily | June 25, 2012 at 06:56 PM