A.
Brute Muscle-ups, Main:
Four Sets of:
0:20 Max Strict Ring Pull-ups (Pull rings to armpits).
0:40 Rest
0:20 Max Strict Ring Dips
0:40 Rest --> Use band for Pull-ups & Ring Dips.
Used a green band for the pull-ups & a red band for the dips. Was getting 5 pull-ups per set & 8 ring dips.
B.
For Time:
25-20-15-10-5 Reps of:
Calorie Row-erg DB Box Step Overs, 2x 50 lbs.
9:36. The row was 1000-1100 cals per hour & step overs done unbroken. The grip was fatigued quite a bit.
C.
Brute Muscle-ups, Accessory:
4 Sets of:
20 GHD Sit-ups to Parallel
10 DB Hammer Curls 25 Deficit Push-ups
DB Hammer Curls done with 25 lbs. Deficit push-ups broken into 3-4 sets each time.
DB Hammer Curls done with 25 lbs. Deficit push-ups broken into 3-4 sets each time.
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