9.6.16 “Meek Milly 2.0”

September 05, 2016

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FITNESS & LIFESTYLE

SKills: 10-15 Minutes of :
Muscle Up Transitions
1. Transitions with feet on floor
2. jumping muscle ups
3. hip to rings-hollow body

OR

Pullup Practice or Toe 2 Bar Practice

“Meek Milly 2.0”
75 Double Unders
25 Chest 2 Bars
50 KB Swings (53,35)
75 Double Unders
50 KB Swings (53,35)
25 Chest 2 Bars
75 Double Unders

Level 2
Scale the Chest 2 bar to regular pullups or scale the reps to 15 Chest to Bar
Scale the Double under reps downs to 50-25, somewhere that is hard but doable

Level 1
Scale to regular or banded pullups or ring rows
scale the 75 double unders to 150 single unders

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×25 GHDSU (GHD machine Situps)

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
4-6 Rounds
Run 400m
Row 500m
Airdyne max Effort :90 Secs

Rest :90 Seconds Exactly

STRENGTH
DB Bent Over Rows
4×8-12 Reps – heavy

OLY
EMOM 7 Minutes
FOR SPEED
3 Split Jerks
@ 60-70% Only

 

 

PERFORMANCE & SPORT

A. STRICT Muscle Ups
5 x max reps with 2:00 Rest or 5×5 False Grip Ring Pullups – use bands if necessary (sit on bands)

B.”Meek Milly 2.0″ Scale up KB (70,53)

C. DB Bent Over Rows
4×8-12 Reps – heavy

D. Extra Credit – Work Your Weaknesses
OLY or Endurance
–this should be a separate session.

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  1. Willhuntforfood Reply

    Team rac
    Pete 14;45 rx
    Joe 18;30 rx
    Tim 23;03 rx
    Andy 16;50 2x singles
    Boob 18;20 2x singles

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