Back squat then muscle ups

16 Jun 2009

Back Squat
3 x 5
Note: When you see a set rep scheme presented like 5 x 5 it means that you do not increase the load between sets. So, pick a heavy load to start with and finish your work at that same load. If, on the other hand, the notation is 5-5-5-5-5 increase the load between sets aiming for – in this case – your 5RM (five rep max).

Then:
30 Muscle ups

By CFV · In WODs

2 Responses to “Back squat then muscle ups”

  1. Adam Stanecki says:
    June 16, 2009 at 9:02 am

    If you can’t muscle-up, do 3 ring pull-ups and 3 ring dips for each muscle-up RX’d.

  2. Ben Liuzzi says:
    June 16, 2009 at 5:45 pm

    Ben:
    Squat: 80, 70,70 – wanted 80kg for all 3 sets, but wasn’t feeling great, technique went sour and the floor was mega slippery from my sweat…so went for safety and good technique with 70kg.
    Subbed: regular dips/pullups for muscle ups.
    90 of each: 20:03 – wasn’t racing through this, instead worked on my kipping and overhand grip chins (did all 90 with this grip). Some improvements.
    Hanna: Soft.
    *Hanna and I are committing a serious month of training, recovery, and strict nutrition starting tomorrow…should be interesting.