Thursday's Muscle-Up Conditioning

1. Warm-Up

  1. Ball Walks 2 x 20 yards

  2. Foam Roller Walks 2 x 20 yards

  3. Shoulder Rotator Warm-Up 1 set

  4. Standing Rhomboid Pull-Ups 12 reps

2. Rings

  1. Ring Swings to Long Jump 8-6-8 reps

  2. Ring Pull-Ups 3 x 5 reps

3. Muscle-Up Progression

  1. Straight-Bar Dip to L-Sit 2 x 5 reps

  2. Assisted Muscle Up 2 x 5 reps

  3. Straight-Bar Dip to L-Sit 5 reps

  4. Gymnastics Rings Combo 1 set

4. Thursday's Legs

  1. Barbell Side Lunges 2 x 20 yards es

  2. Barbell Forward Lunge to RDL Walking 2 x 20 yards

  3. Barbell Single-Leg Squat 5 reps es

5. Olympic Lifting Combo

  1. Deadlift 5 reps

  2. Barbell Power Pulls 5 reps

  3. Hang Clean 5 reps

  4. Hang Snatch 5 reps

  5. Overhead Squat 5 reps

  6. Snatch 5 reps

  7. Multidirectional Lunge Combo 2 set

  8. Split and Jerk 6 reps total

  9. Stiff-Legged Deadlift 5 reps

  10. Bent-Over Row 5 rep

6. Stabilization

  1. Shrugs 12 reps

  2. Double EB Stability Bridge 22 seconds

  3. Ball Walks 20 yards

  4. Double EB Bridge 22 seconds