Monday 8.19.19



A. Overhead Squat 

In 12 Mins work to Heavy Single 

** for those who have trouble with OHS, sub Front Squat 


B. 21-15-9-6-3 Reps:

Overhead Squat @ 60%

Box Jumps 24/30

C. Accessory


Half Kneeling KB Bottom Up Presses 

3 x 12 Each side 

Lateral Shoulder Raises/ Front Raises 

3 x 10 (each) 

Bentover Lateral Shoulder Raises 

3 x 10 


Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps (compare to last week’s numbers) 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets max strict Ring Rows, (as horizontal and straight as you can) 

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip Pull ups x 4 x Max reps 

B. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

C. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion. Quality vs Quantity 

    • Use band if needed

D. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches 

  • 4 x 5 reps