SC: Week 1 Day 4 – Thursday Sept 22

Estimated time to complete: 90 minutes

Upper Body prep:
FRC Shoulder Circles (and this)
Lat Pullups
Misfit Shoulder Prep
Muscle-up Skill Work:
Bar Muscle-up Tape drill – 5 sets of 3
Lever Rocks – 5×5 – lever only to the degree you feel tight and in control

In all supersets, rest 1 minute between movements and 2 minutes between rounds. Weights for B-D should ascend each set. Go by feel, no gratuitous grinding or failing.

A) Push Press
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 75%
Set 4: 6 reps @ 77.5%
**After each set, perform 5 reps weighted C2B chinup

B) Supinated Barbell Row
Set 1: 10 reps
Set 2: 10 reps (increase)
Set 3: 8 reps (increase)
Set 4: 6 reps (increase)
**After each set, perform 1 max deficit  negative only HSPU, then perform 4 more complete strict reps at a smaller or no deficit. The slower the better, and be sure to lower under control all the way to the bottom. Can pause at the ‘bottom” for even more gainz

C) Barbell bench press (ring push-ups with turnout if no bench)
Set 1: 10 reps (do more reps each set if doing push-ups)
Set 2: 10 reps (increase)
Set 3: 8 reps (increase)
Set 4: 6 reps (increase)
**After each set, perform 5 Strict C2B Chinups (pause with chest touching bar if you need more difficulty)

D) 4 rounds:
Proceed through to the next movement when you feel ready for a good effort, like a circuit,
a) Tuck Front Lever – max hold. Progress to Tuck front lever leg extension if solid
b) 10 Pseudo  push-ups directly into Planche lean – max hold (LEAN and keep entire body tight)
C) Horizontal Row with Tempo Negatives choose own reps here, a pause at the rings with a 3 second descent is good tempo

E) 4 Rounds:
1) Banded Good Mornings – 15-25 reps (sub straight leg deadlifts if no band)
2) chest to ring hold with false grip (like this video, only with rings and a false grip. feet on floor or elevated, “top of ring row”. Focus on squeezing with lats, not biceps. Terminate when rings stop touching chest

2 thoughts on “SC: Week 1 Day 4 – Thursday Sept 22

  1. PP;95-120-140 (1 fail)-145
    Fl Press;115-135-155-185 (Hspu were no beuno)
    Long slow Helen 12:05
    Sup. Row;95-115-125-135
    Superset sup row with tuck lever x2 + reverse hands push-up (not sure I did any of these right)


  2. PP: 110 – 140 – 160 – 165, wtd C2b on rings – #25
    Sup BBROW: 135-145-155-165 – used two45 plates on either side for negative, split HSPU no deficit up into 2s
    Ring Pushups 10 each round/C2B complete
    D: complete
    E: complete


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