Mr. Dapper Not a Chicken Flapper

In the last few workouts that have included Bar Muscle Ups , Raeid has started to string multiple reps together AND (more importantly) he has gotten rid of his “chicken wing”. Today he matched his best of 3 consecutive reps in each round and then finished the last round with a new PR of 5 reps!!


4 Sets:
4-6 Reps of Push Press @ 60-65% of last week’s heaviest Split Jerk

3 Sets:
15 DB Row/Side (+5% from last week)
:30 Single Arm Farmers Hold/Side

4 Rounds:
1= 3-6 Bar Muscle Ups
2= 10-20 Deficit Push Ups
3= Heavy Prowler Push
4= Active Rest