Elephant in the Room

11
Jan

Elephant in the Room

Regular class Challengers
SKILL – Muscle Up Program SKILL- Ring Rows/Pullups/Deadlifts/Slam balls
Week 2/Day 2 Muscle-up Program STRENGTH
Barbell Deadlifts 5 sets of 5 (increasing weight)
Pull: Sprint 250 meter row between sets
1.) Advanced: 3×10 strict ring row with the body parallel to the floor Rest before each set
2.) Intermediate: 3×10 Strict Ring row with body at 45 degrees
3.) Beginner: 3×10 Strict ring row with body at more than 45 degrees
Push:
1.) Advanced: 3×15 Dip with two boxes
2.) Intermediate: 3×20 bench dip feet elevated on bench
3.) Beginner: 3×20 Bench dip wit feel on the floor
Technique:
1.) All Levels: 3×5 Low Ring Transition while maintaining FALSE grip
and feet under rings
METCON METCON
3 Rounds with a Running Clock 3 Rounds with a Running Clock
10 Deadlifts 10 Deadlifts
15 Pull-ups 15 Ring Rows
10 Deadlifts 10 Deadlifts
15 Slamballs 15 Slamballs
*Rest 1:00 b/w Rounds *Rest 1:00 b/w Rounds
*Score=Slowest Round *Score=Slowest Round
L1: 225/155, 15 CTB, 5 Dball OTS (120/80)
L2: 185/135, 15 Pull-ups, 5 Dball OTS 120/80 or 15 SB (35/20)
L3: 135/95, 15 Pull-ups, 15 SB (20/10)

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