June 09, 2014
A. Sumo Deadlift
65% x 5
75% x 5
85% x Max Reps
The % is based off of your actual 3 rep max, or 90% of your 1 rep max. For example, if your 3 rep Max is 100lbs use 85lbs.
Power Cleans 135/95
Push Press 135/95
On The Minute For 10 Minutes
Odd:10 Toes To Bar
Even: One Legged Box Step Ups 7 Left, 7 Right
D. Weighted Sled Drag 200m. Walk upright and step heel to toe. Maintain upright posture to a reasonable degree without breaking at the waist and ending up on your toes. Guys use 3 plates ladies 1 plate. Our sleds are already 90lbs or so.
Keeping the whole body tight should be automatic for body weight gymnastic movements and barbell movements.
Watch This Gymnast Talking About The Strict Muscle Up