Wednesday, Sept 7

"That Lucky Old Sun"

Alt EMOM 24 mins: Ring Muscle-ups, GHD Sit-ups, and Deadlifts 

Every 1 min for 24 mins, alternating between:

5/4 Ring Muscle-ups

18 GHD Sit-ups

12 Deadlifts, 225/155 lbs

*Rest 1 min

Notes

This is a pretty straight forward EMOM today with the focus on improving efficiency in the ring muscle-up with light interference work placed in there with the GHD sit-up and deadlift. The GHD sit-ups should be cycled fast and the deadlifts should be at a load that stays unbroken.

L2:

Every 1 min for 24 mins, alternating between:

1x [ 8 Strict Pull-ups + 8 Ring Dips ]

15 GHD Sit-ups

12 Deadlifts, 60% 1RM

*Rest 1 min

L1:

Every 1 min for 24 mins, alternating between:

1x [ 8 Ring Rows + 8 Push-ups ]

20 AbMat Sit-ups

15 Kettlebell Deadlifts, pick load

*Rest 1 min