MU Warm up

Mobility
PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
90/90
Inverted 45's
Bent Over rear Delt Fly
Pull and Press

2015 MU Strength Progression (Time)

Group A
Assisted Kneeling Transition
into Dip hold 3 seconds
5x5

Group B
Strict Kneeling Transition into Dip hold 3 seconds
5x5

Group C
jumping MU into Negative MU 3 second holding each position.
10 x 1

Group D
MU  into Negative MU 3 second holding each position.
10 x 1

Group E
MU into Negative MU 3 second holding each position + MU
10 x 1

Ranking System
Group A 0 Pull ups
/ Dips
Group B 1-8 Pull ups
/ Dips
Group C 6-15 Pull ups
/ Dips
Group D 1-8 MU
Group E MU ninja

Accessory

4x8 Rings Dips

Metcon (AMRAP - Rounds and Reps)

15min Amrap

8 Dumbell Snatches 70/50 (4per arm)
12 Push ups
24 Sit ups

rx+ 100/70

Posted
AuthorDan Shrum