Deadlift
** percentages are based off of 90% of 1RM
A. 75% x 5 (if these sets feel light thats ok, they’re supposed to)
85% x 3 (if these sets feel light thats ok, they’re supposed to)
95% x AMRAP -2
-then
-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :)
5x175
3x200
4x225 95% (AMRAP -2)
1x235
1x245
1x255 vid (around 98% 1 rm!!)
B. Weighted Box Jumps 6 sets x 4 reps (add height as able; stick with same weightvest weight across but record # used) last time you did this height you achieved was ~35 inches
24 inches
30
32
34
35
36
MU transitions
C. Skill: Muscle Up transition 3 x 5-6
Rest 3 min ** No dip, only pull to bottom of dip and straight back down into next kip swing, no press out in dip
5 reps x 2 sets, 6 reps x1 set
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