SC: Week 1 Day 6 – Saturday 9/24

Upper Body prep:
FRC Shoulder Circles (and this)
Lat Pullups
Misfit Shoulder Prep

Bar Muscle-up skill warm-up: something like 5 rounds of 3 reps each, dropping off the bar in between movements to recover

Strict bar hanging hollow to arch
Bar Kip Swings
Bar Muscle-up Tape drill


10 minute Bar Muscleups (can kip)  – Perform in Set of 1 or 2. Looking to improve a “minimum” here, so avoid failure and going too hard. We want good skill work and to increase the amount of muscleups you can easily do in 10 minutes gradually over time.

Primary Work: 

In all supersets, rest 1 minute between movements and 2 minutes between rounds. Weights for B-D can ascend each set

A) Tempo Strict Press – 30X3 – 3 seconds lower, no pause, explode up, 3 second lockout. Percentages given are estimates

Set 1: 10 reps @ 50%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 70%
Set 4: 6 reps @ 75%

**After each set, perform 2-3 legless rope climbs. Aim to accumulate more total reps than Monday. So if you did 2 climbs after each set Monday (8 total), try to accumulate 10-12 reps here. Remember reach and long pulls with the arms, no short choppy climbs.

B) Power Row, pronated grip (in between a bent row and an upright row, can “cheat” the movement to get a heavier load)
Set 1: 10 reps
Set 2: 10 reps (increase)
Set 3: 8 reps (increase)
Set 4: 6 reps (increase)

**After each set, perform submax (leave 1 or two reps in the tank)  strict hspu, no deficit. Controlled descent, good body position, perfect standards.

C) KB Push Press
Set 1: 10 reps
Set 2: 10 reps (increase)
Set 3: 8 reps (increase)
Set 4: 6 reps (increase)
**After each set, perform submax ring pullups with false grip

D) 4 Rounds: Move through movements when you feel ready to give a good effort
1) Weighted Dip – Aim for 8-12 reps
2) DB or kettlebell shrugs – 15 reps(try to mimic the shrug/extension position of a clean, super tight with a brief moment of pause at the top)
3) Good morning – 8 reps – use same weights as Monday

If time, 20 minute zone 1 recovery on Assault Bike/Airdyne

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