Workout of the Day
EMOM for 7 minutes: Push Press 80% of 1 rep max

EMOM=Every Minute On The Minute


For time:

21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

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


Camille Leblanc-Bazinet – Slow Motion Muscle Ups

For your muscle-up inspiration!  


4 Responses

  1. Nick Kelly

    John H and George,

    I am responding to your messages from a few days ago. I think I want to register for the Garage Games but also take the drive potentially to watch you guys “throwdown” the weekend before.

    Anyone else up for doing the GG’s with a fellow spartan?

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