SC Week 2 Day 6

I should apologize for yesterday, but I won’t because I’m not about that life. So I will say that I am happy we shared in a special fitness experience together, and for that we are better people.


Upper Body prep:
FRC Shoulder Circles (and this)
Lat Pullups|then
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


6 minute AMRAP Strict Ring Muscleups or Kipping bar muscle-ups – Try to get 70-75% of your 10 minute test. If grip/shoulder are still shot from Day 4 and muscleups are trashed, go to 6 minute AMRAP ring pullups with false grip.

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.

B) hang clean high pull
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) Barbell Bench Press (ring pushups if no bench)
Set 1: 10 reps
Set 2: 10 reps (increase)
Set 3: 8 reps (increase)
Set 4: 6 reps (increase)
**After each set, perform 10 reps supinated barbell row (set up another barbell)

D) 4 Rounds:
Weighted Dip – 5-7 reps
Weighted chinup – 5-7 reps
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)
100’ Hand over hand sled pulls (rope pullups if sled pulls aren’t possible)

Back/Abs: 4×8 Good mornings

Secondary Aerobic work:
For 14 minutes:
Minute 1: 20 Pushups
Minute 2: 40 Air Squats
Go immediately into 7 minute Assault Bike/AirDyne Zone 2 pace
For 14 minutes:
Minute 1: 10 hang snatches 75/55 (muscle or power)
Minute 2: 10 Burpee Pullups

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