Tuesday 1.15.2019

2019 Qualifier Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 - 30% of Max Ring Muscle-ups
On the 4:00 - 40% of Max Ring Muscle-ups
On the 6:00 - 50% of Max Ring Muscle-ups
On the 8:00 - 40% of Max Ring Muscle-ups
On the 10:00 - 30% of Max Ring Muscle-ups

"Chain Reaction"
3 Rounds:
21/15 Calorie Assault Bike
7 Toes to Bar + 7 Chest to Bar Pull-ups + 7 Bar Muscle-ups

Directly Into...

3 Rounds:
9 Power Cleans (175/115)
9 Push Jerks (175/115)

Conditioning
21-18-15-12-9:
Calorie Ski Erg
Calorie Air Runner

Rest 1 Minute Between Rounds.

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 30 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 20 Weighted Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 10 Strict Toes to Bar

2019 Open Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 - 30% of Max Ring Muscle-ups
On the 4:00 - 40% of Max Ring Muscle-ups
On the 6:00 - 50% of Max Ring Muscle-ups
On the 8:00 - 40% of Max Ring Muscle-ups
On the 10:00 - 30% of Max Ring Muscle-ups

"Chain Reaction"
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups