Great start to the week. I saw lots of PR's in each class. Tomorrow we are going to work on Muscle-ups. Don't let this detour you from coming in. There are many ways to scale down the movement to each persons ability. From working on the strength portion of the MU to working on the technique. Again don't let this movement be your reason you couldn't make it. 

Workout of the Day:

1) Coach led Warm-up

2) 3x5 Muscle ups (in the rings)

3) For time Complete
400m Run
9 Muscle ups
20 Box Jumps 24/20
400m Run
7 Muscle Ups
20 Box Jumps 24/20
400m Run
5 Muscle ups
20 Box Jumps 24/20

Notes: The Muscle ups for today are to be done in the rings. If you are still building up strength for the Muscle up then do 1 strict pull-up plus 1 dip to equal 1 MU. If technique is the issue then work with the coach on a movement to help with the transition.

4) Mobility/Stretching

Competition Programming:

1) Bench Press
1x7@ 72.5%, 1x5@ 77.5%, 3x3@ 82.5%, 2x2@ 85%

2) Accessories
3x7 close grip Bench Heavier than last week
3x7 (Each Arm) Single Arm press with a KB AHAP

3) 6 Rounds for time of
10 Deficit Push-ups placing your hands on 45lb plates
100m Run
100m Run

Notes; Wear a weight vest for the entire effort

4a) 4x10 Ab wheel roll outs
4b) 4x20 Russian Twists using a KB AHAP

5) Mobility/Stretching

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