TUESDAY 9/5/2017

THE WORK

Rx

5 rounds, rest as needed

50% ME Muscle Ups + Support Hold (3s for every muscle up)

Scaled

5 rounds, rest as needed

50% ME Jumping Muscle Ups + Support Hold (3s for every muscle up)

THE FOCUS

This is meant to be a conditioning piece, so rest the LEAST amount necessary to still successfully complete each round unbroken. The muscle ups should be the easier part because I want your focus to be on a tight, locked out, tall support hold with feet squeezing together and glutes tight.

THE NOTES

If you know your ME set of muscle ups, do 50% of that number, immediately into a support hold that is 3s for every 1 muscle up performed. For example,

ME Muscle Ups = 10, 50% Muscle Ups = 5, Support Hold = 15 seconds

If you don't know your max effort set, consider that 50% should be a number that is pretty easily completable, but your grip and pushing will get fatigued, especially with the support hold.