DAY 7 OF THE MAXIMUM MACHO MUSCLE UP MANUAL
Today we’re taking it back to the basics.
Today I threw my nephews in the air like a billion times… I drank from a garden hose and got soaked by slippery little hooligans trying to give me wet hugs. We played in the water, raced around the house, and rode bikes. This was after I visited my grandfather and corralled his horses for feeding. This of course led to moving heavy stall matts while he had me around. I perspired more today than I have all week. Today I’m thankful for my Nephews, my grandfather, and the rest of my family. I’m also thankful for my CrossFit community. If it weren’t for CCC I don’t know if I’d have the energy to play with my nephews for hours, spend quality time with paw, or enjoy life as much in general.
I know so many people who walked into the gym to just ‘look better’. My favorite part is when they tell me about those special moments that health and wellness has brought to their lives. Train today for your nephews, your children, your grandparents, but most importantly for YOU.
MOVEMENTS & SETS
Strict Pull Up: PLEASE REFERENCE VIDEO BELOW!!!!!!!
Advanced- 12 sets of 5 reps
Intermediate– 16 sets of 2 reps
Beginner-15 sets of 1 rep OR Supine Ring Row- 10 sets of 5 reps
Death by Hand Release Push up
Complete 1 Push up within the 1st minute
Complete 2 push ups within the 2nd minute
Continue on until death… I mean until you’re unable to finish your set within the minute.
Post your # of rounds completed to the comments section below!