7/1/15: Wednesday:

   

  muscle-up skill work
then
for time:
400-meter run
18 muscle-ups (36 pull-ups)
400-meter run
15 muscle-ups (30 pull-ups)
400-meter run
12 muscle-ups (24 pull-ups)
*Each time the athlete breaks a set of muscle-ups or pull-ups they must run 200 meters.*

  

6/29/15: Monday:


 

Wendler Deadlift Cycle
week 1/day 1
1×5 @ 65%
1×5 @ 75%
5+ @ 85%
5×10 @ 50%
*use training max (90% of 1rm)*
then
12 min amrap
3 rounds of Cindy (5 pull-up/10 pushup/15 air squat)
200m run
then
100 banded good mornings