Tuesday, July 24
We're giving the central nervous system (CNS) a break today from the intense metabolic conditioning and just working on muscle ups and then deadlifting. Heavy deadlifts are very taxing on the CNS by themselves, so I really want you to focus on going heavy and maximizing the time with the bar. You don't need to "save yourself" for a WOD. If you are close to getting a muscle up spend some time on the rings. If you still need the strength work, then spend some time doing negatives on the pullup bar and doing dips. If you have muscle ups, try to get in three sets of max reps. Give yourself at least three minutes of rest between sets.
Workout for Tuesday, July 24 Warmup Run 400 3 Rounds 10 Pass Throughs 10 Kipping Swings 10 Ring Rows 10 Good Mornings
Skill Muscle Up Practice
Strength Deadlift 5-5-5-5-5