Strength:
L3:LBBS 4×4 @ 70% 1rm +10#
L2: LBBS 5×5 @ 70% +10#
L1: Front Squat 3×5 @ 70% +10#
Workout:
L3:
3 Rounds of:
5x Squat Clean Thruster (135#/95#)
10x Box Jumps (30″/24″)
400m Run
L2:
3 Rounds of:
5x Squat Clean Thruster (115#/80#)
10x Box Jumps (24″/20″)
400m Run
L1:
3 Rounds of:
5xThrusters (95#/65#)
10x Box Jumps (24″/20″)
400m Run
Supplemental:
Consistent Muscle-Ups?
-3 sets at 30-40% of your max rep muscle-up set. Do a quick test if you don’t know how manyyou can do in a row. These reps should be perfect; feet together, good hollow/arch positions.
8+ strict pull-ups and strict ring dips? Start working the Outlaw Muscle-Up Progression:
-No muscle-up attempts for 4 weeks
Pullups:
1xMax reps, 3×70%, with a band that allows for 8 reps on the max rep set