28 Strength- 13 Minute Portion "Dead Box" Rules: Start with 60% of 3 RM and 60% of Max Box Jump (most likely 24") Deadlift (DL) 60% 5 reps, Box Jumps 60% 5 reps DL 70% 5, 5 DL 75% 5,5 DL 80% 3,3 DL 85% 3,3 DL 90% 1,1 Skill- Transitions. 13 Minutes Why Important- To perform a complex movement such as a Thruster or Muscle-Up two actions must be combined to produce the action. For example: Pull-up + Dip = Muscle-up. Simple right? WRONG! If you talk to anyone getting a muscle up takes a lot of time and practice to learn the transition in a muscle up in order to put the move together. How does an athlete become more efficient in a complex movement? Developing concrete transitions. Thrusters- Clean + Front Squat + Push Press = Thruster. How to improve? Transitional movement from the bottom of Front Squat position to overhead. Verbal cues to perform more stable at top position- head through the window.
