SC Week 3 Day 3 – Wednesday Oct 5

Day 3:
FRC Shoulder Circles (and this)
then
Misfit Shoulder Prep

Then
Strict Muscleups:
3 rounds
3 minute AMRAP strict muscle-up
Rest 3 minutes between rounds

*If you overeshoot here and start failing, go to false grip ring pullups

Primary Work:
3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Strict Press – 4-6 reps at 85%
B) Weighted Chinup – 4-6 reps

3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Hang snatch high Pull – 5 Reps*
B) Max strict HSPU
*We want lots of upper body here, so if you can’t feel your shoulders/arms/traps working at the top of the pull, you’re too heavy.

3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Clean-grip shrugs – 10 reps
B) Weighted dips – 4-6 reps
C) Ring Pushups – max reps

Back:
4 sets –
Unweighted back extensions – 10-15 reps
One-arm dumbbell row each arm – 5-7 reps

 

 

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One thought on “SC Week 3 Day 3 – Wednesday Oct 5

  1. Ring pull-ups 3min on 3min offx3 round – reps 10-15-20
    Strict press 115x5x3 + 5 chin-up w 20# vest
    Hang Sn Hi Pull 5×115-125-135
    Strict HSPU 2-3-3
    Cl Grip Shrug 135-145-155×10 reps
    Dips 0#x5/0#x5/20# Vestx5
    Ring push-up x10x3
    Back extensions 4×3 rep unweighted
    1 arm bent over row 60#x6repx4set

    So much for reduced volume.

    Like

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