Strength:
L3:LBBS 3×3 @ 70% 1rm +10#
L2: LBBS 5×5 @ 70% +10#
L1: Front Squat 3×5 @ 70% +10#
Workout:
L3:
AMRAP 3:
5x Deadlifts (315#/225#)
10x Double unders
Rest 2 minutes
AMRAP 3:
5x Ring dips
10x Box Jumps (30″/24″)
Rest 2 minutes
AMRAP 3:
5x KB Swings (2p/1.5p)
10x Wall-balls (20#/14#)
L2:
AMRAP 3:
5x Deadlifts (245#/165#)
10x Double unders
Rest 2 minutes
AMRAP 3:
5x Ring dips
10x Box Jumps (24″/20″)
Rest 2 minutes
AMRAP 3:
5x KB Swings (1.5p/1p)
10x Wall-balls (20#/14#)
L1:
AMRAP 3:
5x Deadlifts (185#/105#)
10x Double unders
Rest 2 minutes
AMRAP 3:
5x Ring dips
10x Box Jumps (24″/20″)
Rest 2 minutes
AMRAP 3:
5x KB Swings (1.5p/1p)
10x Wall-balls (20#/14#)
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.
-Add 1 rep to each set off of last week.
8+ strict pull-ups and strict ring dips? Start working the Outlaw Muscle-Up Progression:
http://vimeo.com/84253241
-No muscle-up attempts for 4 weeks
Pull-ups:
1xMax reps, 3×70%, with a band that allows for 8 reps on the max rep set. Try to increase the reps for all sets by 1 off of last week.