Saturday 260411

Today's workout is a movement redundant couplet. Expect upper-body pulling and hip flexor fatigue on the rower to challenge your muscle-up sets. Emphasize long legs on the muscle-up to ensure an efficient kip. Push the pace on the rower as you are able; however, be sure to maintain legs before arms to avoid blowing up before getting to the rings. Perform sets on the rings that limit your chance of reaching failure. Consider fast sets of 2-5 reps, depending on your capacity. If necessary, use the rower as a place to recover and focus on your leg drive, sitting up tall, and breathing.

For time: 40-calorie row 15 low-ring or jumping muscle-ups 40-calorie row 10 low-ring or jumping muscle-ups 40-calorie row 5 low-ring or jumping muscle-ups

For time: 30-calorie row 15 low-ring transitions 30-calorie row 10 low-ring transitions 30-calorie row 5 low-ring transitions