The goal today is to spend time refining and improving our hanging skills and strength. Then we get to put those to the test! We will build fatigue and feel challenged as we make our way to the bar muscle up in the conditioning and the general goal is to scale the work provided so you have a minimum of :35-:40 seconds to try bar muscle ups or accumulate work of the scaled version.
50 Jumping jack
50 Seal jack
_________
10 wrist circles left
10 wrist circles right
10 Large arm circles forward
10 Large arm circles backward
1 round
_________
10 Hollow Rock
10 Superman
10 Kipping Swing
:10 Handstand hold (free or against wall)
3 rounds
Hanging / Bar muscle development
- Kipping swings
- 2-1-2 drill (2 kip swings, 1 pull up, 2 kip swing)
- Linking reps, kipping or butterfly
- Jumping bar muscle up
- Banded bar muscle up
- Bar muscle up singles or linking reps
RXConditioning
3:00 on/ 1:00 Rest 5 rounds of:
20/15 Cal Bike or Row
50 Double Unders
Max reps bar muscle ups
Intermediate:
3:00 on/ 1:00 Rest 5 rounds of:
20/15 Cal Bike or Row
20-30 Double Unders or 50 Lateral bar jump over
Max reps banded or jumping bar muscle ups
Baseline:
3:00 on/ 1:00 Rest 5 rounds of:
20/15 Cal Bike or Row
50 single unders or 30 plate hops
Max reps 3 ring rows + 3 push ups or bench dips (3+3=1 BMU)
3×10 alternating dumbbell curl and press each arm
Rest as needed between sets
