Workout of the Day: Monday, 7.8.13

The next 4 weeks of programming at CFCC are posted!

From last week, Robert gets his muscle-up!


MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side.

SKILL WORK: Muscle-up Technique Review

STRENGTH: Back Squat, up to a peak of 5.

CONDITIONING: “Death by Muscle-ups” OR “Death by Pull-ups”

If you are completing the Muscle-ups you may rest and complete the cycle a second time if you have done very few rounds.  If you are entirely new to Muscle-ups, choose this day to work on your pull-ups (trust me on this one… there’s more coming up this week than you think).  “Death By” Workouts mean that you will begin with 1 muscle-up (or in this case 5 pull-ups) on the first minute, 2 muscle-ups in the second minute (or 6 pull-ups), and so on and so forth until you cannot complete the allotted number of reps necessary within the minute. You record the number of minutes you did complete PLUS any extra reps of the minute you did; so if you got to the 10th minute and you only did 9 muscle-ups (WOW) you basically just record 9 rounds complete plus 9 reps.

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