Workout of the Day
EMOM for 7 minutes: Push Press 80% of 1 rep max
EMOM=Every Minute On The Minute
21 Thrusters 95/65#
15 Thrusters 95/65#
9 Thrusters 95/65#
Post your scores to the Whiteboard.
NOTE: Scale Thruster weight to a weight you can move efficiently with minimal breaking of the set(not having to put the bar down).
Scale the muscle-ups to a ring dip or band ring dip as necessary. Those who require a band should consider the workout as a skill development day, scale the reps as is necessary on not “go on the clock”. Build the strength and skill to perform the actual ring dip safely. See the below dip article.
Is The Anabolic Window A Myth? “Now, total protein intake certainly mattered. It alone seemed to cause most of the differences in results. But this review indicates that if the anabolic window does exist for protein intake, it may persist as long as four to six hours after training. This is not what we were previously told.“—Jeff Barnett for Breaking Muscle
The 3 Building Blocks to Performing A Proper Dip “One reason dips are difficult is because people no longer climb, support themselves on their hands, or rotate their shoulder in this range of motion in everyday life. By practicing dips you are reawakening range of motion, coordination, and strength you haven’t used in a long time. So be patient!”—Jeff Kuhland for Breaking Muscle
For your muscle-up inspiration!