If you are close to getting your first Muscle Up, keep working the swing and turn over drills! Melissa (in the picture) is so close to getting one, it will only be a short amount of time before you see her stringing them together!
Strength:
L3: LBBS 5×5 @ 70% 1rm +10#
L2: LBBS 7×3 @ 75% 1rm +10#
L1: LBBS 3×5 @ 70% 1rm +5-10#
Workout:
L3:
6 rounds of:
5x Front squats (165#/115#)
10x box jumps (24″/20″)
10x Plyo-push-ups
L2:
6 rounds of:
5x Front squats (135#/95#)
10x box jumps (24″/20″)
10x Plyo-push-ups
L1:
6 rounds of:
5x Front squats (95#/65#)
10x box jumps (24″/20″)
10x push-ups
Supplemental:
-Pull-Ups – Test Max Deadhang pull-ups or Max Weighted Pull-Up
-3×8 Alternating Pendlay Rows/RDLS. Manageable weight, correct form. Use snatch grip on RDLs if you have a noticeable weakness in SN first pull.
-“Pendlay” Row – https://www.youtube.com/watch?v=ZlRrIsoDpKg
-RDL – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101