Monday 7.22.19

STRENGTH:

Tempo Back Squat (20-25 Minutes)

1×3 @ 70% of 1RM

1×3 @ 75% of 1RM

1×3 @ 80% of 1RM

1×10 @ 60% of 1RM (not at tempo)

*These are TEMPO squats.  3 seconds on the way down.  Speed on the way up.  The focus is building some time under tension today in a good position.  After your last set of 3, drop the weight to 60% and do one good set of 10.  This last set does not need to be tempo!

WOD:

For Time:

100-80-60-40-20

Double Unders

10-8-6-4-2 Muscle Ups

Time Cap = 15 Minutes

*Scaling Options are below.  1 Muscle Up = 1 Strict Pull Up and 1 Push Up.  Do all the pull ups and then all of the push ups.  Scale this accordingly to finish in the 15 minutes.

Scaling Options:

100 Double Unders to 50 Double Unders to 200 Single Unders

10 Muscle Ups to 5 Muscle Ups to 10 Strict Pull Ups + 10 Push Ups