Monday's Training Session:
7x Bear complex 105-145/65 lbs.
Notes: The substitute for a muscle-up is 3x pull-ups then 3x dips, that means you will do 3x pull-ups and 3x dips for the first muscle-up, then 3x pull-ups and 3x dips for the next muscle-up. Do not do all the pull-ups first then all the dips after. The bear complex is a deadlift, a hang clean, a front squat, a push press, a back squat and one more push press for one rep. Repeat this for seven reps. This session is not for time. Each round should be completed as fast as possible with rest in between. Increase weight each round starting at 105 lbs. then 115, 125, 135, and end with 145lbs.