Phone: (813) 440-8882

Monday January 28th

27
Jan

Monday January 28th

Warm up-
Bike or row 5 minutes
3 Rounds
10 Empty bar thrusters
10 Empty bar backsquats
5 pull up

Strength- Back squats
5 sets of 5- did you find your max friday USE THAT number to work off of. These squats should be 80 to 85 percents of your max for all 5 sets
LAST SET AS MANY REPS AS POSSIBLE! That means more than 5

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.


Related:
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up


Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 75 lb.
Women 55 lb.Beginner Option


Intermediate option 2
15 regular pull ups,jumping pul ups or 20 ring rows
21 Thrusters
15 regular pulls ups, jumping pull ups, or 20 ring rows
15 Thrusters
15 regular pull ups, jumping pullps or 20 rings rows
9 Thrusters

Men: 45 lb.
Women 35 lb.

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