Monday 20.07.20

Fitness: Skill: Strict Ring Muscle Up


2. AMRAP 18:

6 Floor Muscle Up

9 Push Presses (42.5/30kg)

15 Front Squats (42.5/30kg)

21 Box Jumps 24/20" Performance: Skill: Strict Ring Muscle Up


2. AMRAP 18:

6 Muscle Up

9 Push Presses (60/42.5kg)

15 Front Squats (60/42.5kg)

21 Box Jumps 24/20 Weightlifting:

(Deload week).

If you followed nearly all of the last cycle and missed testing something or felt you would like another crack at something, then do it today.


This testing week is meant to be easy and please keep it that way. Mentally and physically you need a break.


1. Build to a challenging single Front Rack Step Up. Make sure you are getting close to 40% of your 1RM back Squat. Set the box height up to simulate your squat depth.


2. Single Arm Barbell Press: 5 x 5


2. 3 Rounds for mobility:

10 Duck Walk Steps forward then back

10 Jefferson Curls

10 Front Rack Sotts Press

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



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