Skill: Muscle-up
Progressions:
- False grip hang (use 5×15 s table)
- False grip pull-up (use 5×10 table)
- Transition drill while keeping feet on the ground (use 5×10 table)
- Negative muscle-ups (use 5×10 table)
- Assisted muscle-ups (partner helps by keeping the hands under the feet, use 5×10 table)
- Muscle-up (no kipping, use 5×10 table)
5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
5×10 table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
Max reps push-ups
3 rounds:
- max reps push-ups
- rest two minutes
KB clean & jerks, ring dips and air squats
3 rounds, 3 minute AMRAP:
- 3 Double kettlebell clean & jerk
- 6 Ring dips
- 9 Air squats
Rest 1 min between rounds
