Monday August 28th 2017

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MU week 2
A) Strict Muscle Up (20Min)

Group A

6 x 4-8 False Grip Ring Rows
or
7x3 Scaled Ring Ice Cream Maker

then

4 x 5-8 Dips

Group B

6x3 False Grip Ring To Chest Or Chin Pull ups
20-30 Strict Dips
 

Group C

Strict Muscle up Ladder

1-1-1x3
1-2-3x3
2-2-3x3

20 -30 Strict Dips

***Strict Mu Ladder Can be done feet on Ground

B)

18-14-10 Dumbbell Snatch 50/35
18-14-10 Dumbbell Overhead Squat
5-3-1 Rope Climbs

Rx+ 70/50

*Scale with OH Step Back Lunges
*Use both Arms evenly for the overhead squats

Dan Shrum