Check out private client Lori Hochdanner getting her first muscle-up. From not being able to pull-ups 2 years ago! Awesome progress, dedication and commitment from her.
Everyone :
A. Power Clean technique work. Light loads focusing on technique.
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"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 push-ups
15 squats.
This is a test so be sure to hit full range of motion as no one will be impressed with your 20 round Cindy unless you are reaching the ROM standards. If you have pull-ups there will not be substitutions.
For those without pull-ups a coach will select your proper substitutions.
Range of Motion standards:
pull-ups - full hang at bottom -chin clearly above pull-up bar at top.
push-ups- full extension at top, down to 3" above ground.
squats - full extension of hip, knee, ankle at top and hip crease passing below knee at top.
As this is a test, make substitutions only if absolutely needed to complete a single round. Regardless of movement selection, complete the entire 20 minutes with the same movements.
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