Warm Up: 2 Rounds At An Easy Pace 10 Cal Assault Bike 30 Single Unders 7 Ring Rows Muscle Up Training: 3x10 Supinated Banded Lat Pull. Rest 60 Sec Between Sets. 5x5 Tempo Supinated Barbell Row @1313 Tempo Ring Row. 3 Second Pause On Top, 3 Second Descent. Rest 1 Min Between Sets. 10 Hollow [...]
WARM UP: Complete 4 Rounds at an easy pace: 5 Burpees 5 Up Dog Down Dogs 1 Skin the Cat MUSCLE UP TRAINING: Complete 5 Sets of 8 Elbows Tucked In a Tempo Pause Ring Push Ups. 4 second descent, 3 second pause at the bottom. Rest 2 minutes between sets. Complete 3 Sets of [...]
Today is a rest day for the Crouching Tiger Muscle Up Program.
WARM UP: Complete 2 Rounds At An Easy Pace: 1 Minute Single Unders 1 Minute Row 1 Minute Walking Lunge 2 Wall Walks MUSCLE UP TRAINING: Complete 3 Sets of 10 Kneeling Lat Pulls. Rest 1 Minute Between Sets. Complete 2 Sets of 5 Perfect Big Hollow/Arch Kips On Bar Complete 2 Sets of 5Perfect [...]
WARM UP: 400m Run 20 Arm Swings 30 second Pectoralis Stretch 30 second Skin the Cat Floor Stretch MUSCLE UP TRAINING Complete 3 Rounds of: 1 Wall Walks. Scale to 3 Shoulder Taps. 10 sec Handstand Hold 10 Handstand Shoulder Shrugs 10 Alternating Handstand Shoulder Taps 10 Alternating Handstand Thigh Taps If you have to [...]
WARM UP: Complete 5 Rounds of: Row Intervals: 1:00 @ 80% effort, rest 30 Seconds MUSCLE UP TRAINING: Complete 3 Sets of 10 Kneeling Banded Lat Pull. Rest 60 seconds between sets. Complete 5 Sets of 5 Tempo Ring Row. Pause 3 seconds on the top and take 3 seconds to descend. Rest 60 seconds between [...]
