Take 10 Minutes to build to a heavy 5 RM (to use for the workout)
6 x 2:00 min rounds:
5 Deadlifts (heavy)
Max Bar muscle-ups in the remaining time
– Rest 1:00 between rounds –
Score both the deadlift and muscle-up (reps).
For the deadlift load use approximately 70% or more of a 1 RM for all 6 sets.
Athletes can choose the same weight for all 6 sets or choose to increase between rounds.
Every deadlift set should be challenging, but unbroken.
Community Notes:
Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled)
Quote:
“Do what you think is right. Don’t let people make the decision of right or wrong for you.”
― Steve Maraboli
3 comments:
6am
Mark S. 310# PR!! 12 RX
Brian S. 255# 8 RX + 27 strict pu
:30an
Jackie 255# 45 banded strict, 71 GHD
Jail H. 225# 5 JMU, 48 banded strict pu
Mary 175# 50 banded strict pu
Mike C. 175# 45 JMU + RR
12pm
Dana H. 245# 40 RX
Dana D. 145# 😊
Erin 215# 65 RX
Pam 235# 6 MU, 40 PU
Rich 365# 42 RX
Edwin 205# 59 JMU
Kevin 405# 64 RX
4:30
Jeff 1890(315, 66mu)
Alex Turner 1770(295,32mu)
Greg 1500, (275, 30)
Julia 1110(185,2mu)
Karen 1140(195, 40 chestie)
May 930(145,39 banded strict)
Molly 1110(185, 50 pullup)
Freaky 1245 (210 18mu)
Baez 1650 (275,48 mu)
Danielle C 1110(185, 54 j mu)
Emma 1170(195, 46 jbmu)
Kristen 805(150,45 jbmu)
Vi 1050 (185,30 banded strict )
Scientist 1150( 195 , 23 jbmu)
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