Tuesday 6.01.10

The secret to a getting your muscle ups is finally revealed. How bad do you want it?

It's June 1 today. How close are you to hitting your June 30th goals? you've got 30 days to get to work and make sure you get them. Just writing them on the board will not make them happen. So take your Muscle Up powder or whatever you need to do to achieve those fitness goals you've set for yourself!

SWOD:
Deadlift 5x3

Metcon:
AMRAP in 15:00 of:
- Max consecutive muscle ups
- Double that number with power snatches 155 or 65-70% of 1rm
- Triple your muscle up number with overhead squats with same weight
- Quadruple your muscle number with sit ups

WOD Tips:
For the SWOD, beat last weeks deadlift sets by at least 5 lbs.

For the metcon, if you can do one muscle up, do the muscle up version of this workout. To do it as rx'd, do your muscle ups and say you get 3 the first set. Then go to your bar and 6 power snatches, then 9 overhead squats, and then 12 sit ups. If you only get 1 muscle up, you'd then do 2 power snatches, 3 overhead squats, and 4 sit ups. If you are doing the MU version, also do GHD sit ups full range of motion.

If you can't do muscle ups, do 3 pull ups and 3 dips each round (ring, bar, or bench dips). Then do 6 power snatches, 9 overhead squats, and 12 sit ups. Your score is the total number of muscle ups (or pull ups/dips) done during the 15:00. If you're doing the pull up/dip version, do abmat sit ups.

Post deadlift weights and number of muscle ups to the comments section! bc