Eric H., post-first muscle-up.
1. Recap: Last week you established an estimated one rep max (E1RM) for your front squat and bench press by squatting to a best set of five and then applying this formula:
weight x reps x .0333 + weight = E1RM
This week, take 90% of your E1RM to figure a working one rep max (W1RM). You'll use this number going forward.
You'll always warm up with 40% x 5, 50% x 5, 60% x 3, before beginning your work sets.
If you didn't establish an E1RM last week, do six sets of three to find your best triple, and then apply the above formula for next week.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
2. Strength: Front Squat 3-3-3+ (70-80-90% of your W1RM) (15 min) Bench press 3-3-3+ (70-80-90% of your W1RM) (15 min)
Five Four rounds for time of
10 Overhead squats
10 Ring dips
Competitors: 95/65lbs CrossFitters: 65/45lbs Novices: scale as appropriate
This couplet will repeat each front squat/bench press day. When you can complete all four rounds of 10 reps of overhead squats unbroken, next time add 5lbs. 10 minute cut-off.
4. Cash-out: Four rounds not for time of 5 Glute ham raises or back extensions 10 Triceps press downs