Wednesday

Brooke Working on Muscle Up Progressions

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) In 5mins-Attack your biggest limitation for the Clean

(Warm-Up) 1 Power Clean + 1 Front Squat + 1 Front Rack Sotts   

(A) M/E 3 Rep Clean

(B) Muscle Up Progressions  

(C) Individually for max reps-8 Rounds 5 Pull-ups, 3 Cleans@70%1rm
or 
(C) Individually for max reps in 12mins-10 Double Unders, 5 Pull-ups, 3 Cleans@70%1rm

(D) 5x7 Hip Extensions(optional)

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See Michael the Mobility Man about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Give yourself the best chance to improve your clean, get upright & tight (Warm-Up) Increasing until you are unable to hold a good position in the front rack sotts press (A) M/E 3 rep clean tng  (B) C2Bar, Ring Dip, Transition, False Grip on Rings, Gymnastic Kip on Rings, Muscle Up. If you have a muscle up do the advanced version of the workout (C) If you have felt strong with the yellow, try the orange (Post Workout SSS)  Work through the recovery, plyo or iron Scap Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

INTERMEDIATE & MASTERS 40-49YRS  
   

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) In 5mins-Attack your biggest limitation for the Clean

(Warm-Up) 1 Power Clean + 1 Front Squat + 1 Front Rack Sotts   

(A) M/E 3 Rep Clean

(B) Muscle Up Progressions  

(C) Individually for max reps-8 Rounds 5 C2Bar, 3 Cleans@70%1rm
or 
(C) Individually for max reps in 12mins-20 Double Unders, 5 C2Bar, 3 Cleans@70%1rm

(D) 5x7 Hip Extensions(optional)

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See Michael the Mobility Man about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Give yourself the best chance to improve your clean, get upright & tight (Warm-Up) Increasing until you are unable to hold a good position in the front rack sotts press (A) M/E 3 rep clean tng  (B) C2Bar, Ring Dip, Transition, False Grip on Rings, Gymnastic Kip on Rings, Muscle Up. If you have a muscle up do the advanced version of the workout (C) If you have felt strong with the yellow, try the orange (Post Workout SSS)  Work through the recovery, plyo or iron Scap Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

ADVANCED 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) In 5mins-Attack your biggest limitation for the Clean

(Warm-Up) 1 Power Clean + 1 Front Squat + 1 Front Rack Sotts   

(A) M/E 3 Rep Clean 

(B) Individually for max reps-8 Rounds Max M/U, 3 Cleans@70%1rm 

(C) 5x7 Banded Hip Extensions

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See Michael the Mobility Man about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Give yourself the best chance to improve your clean, get upright & tight (Warm-Up) Increasing until you are unable to hold a good position in the front rack sotts press (A) M/E 3 rep clean tng (B) This will be our last week of Max Effort work. If you have fought for every rep, every week you will be rewarded. Your base is bigger, you have more to call upon when workouts with high rep muscle ups come up (C) If you have felt strong with the yellow, try the orange (Post Workout SSS)  Work through the recovery, plyo or iron Scap Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover