My apologies. I had to remove the Rip article. I had not read it all the way through, and it was too much even for me. At this point he’s just being controversial to be controversial, and at the very least he could have kept it to 1000 words or less.
Week 05 Training: 14.09.05
A. Box Squat: 10×2@50 – AFAP! – EMOM
B. Power Clean: 10×2@85 – EMOM
C. EMOM x 20 (5 Full Rounds):
Minutes 0-2: Row 200m
Minute 3: 10 Push Jerks @ 155/105#
Minute 4: 5 Muscle Ups
Notes: You will have 2 minutes to Row 500m. If you finish before the two minutes are up, rest. You will then have 1 minute to perform 10 Push Jerks @ 155/105. If you finish before the minute, rest. You will then have 1 minute to perform 5 Muscle Ups. If you finish before the minute, rest.
In minute 5 & 6, you will begin your second round. You will complete 5 full rounds – it should take you 20 minutes.
If you struggle with Muscle Ups, scale. I want you to work on two things: 1) Getting explosive and 2) Body position. I would actually prefer you work on hips to bar or hips to rings. Work to ensure quality.