60% of max set
Rest as needed between sets
If able to do 1 or 2, complete:
EMOTM 15 or Every 30 seconds for 10 sets: 1 Muscle up
If unable to do a muscle up complete:
20 reps resting as needed of:
Note: We're going to work on building volume of muscle ups. This Muscle Up % work will weave it's way through programming over the next 6 weeks. The goal is to get more comfortable and build strength to be able to consistantly hit a set of muscle ups. By doing this you can also expect your max muscle ups to get better.
If you don't have a muscle up, this style of consistant volume training will help you build the strength and technique.
20 Glute Bridge
20 Weighted AbMat Sit Ups
20 Single Leg KB Deadlifts (10/leg)
**For KB DL's, keep back neutral, no rounding during the lowering portion!