monday

Strength

MON
Back Squat
CYCLE 2 Wk4
*ADD +5lbs TO WORKING MAX FOR CYCLE 2

Deload Week
5@40%
5@50%
5@60%

MetCon

25min AMRAP:
20x Alt. Step-Ups
15x Sit-Ups
2x Bar Muscle-Ups
100m Lateral Shuffle (50m each direction)

Notes:
Today is good do to establish some goals on the gymnastics bar. Can you go the entire workout without missing a muscle-up? Practice stringing two reps together if you struggle to do so. Scale back to Chest 2 Bar and practice two reps of that w/o breaking. Same with scaling back to kipping pull-ups. If two unbroken reps every round isn't in your wheelhouse then ask your coach to take a look at your movement and what else can we improve on today...

Post

1-Arm Ring Rows
-Accumulate 20 reps/side