General (7:00)
:30 Row
:30 Plank shoulder tap (1,3) / Sit up (2,4)
4 rounds
_________
10 PVC pass through
10 PVC pass through (lying on floor, chest down)
10 PCV pass through (bottom of squat)
_________
Specific (4:00)
3 DB Deadlift each arm (single arm)
3 DB hang snatch each arm
6 Alternating DB hang snatch
6 Alternating DB hang snatch at workout weight
_____________
Into skill portion to prep and practice BMU
15:00 bar muscle up skills and drills
- :20 Dead hang
- 10 Scap pull up
- 5 Kip swing / :02 pause / 5 kip swing
- 3 kip swing + 2 big kips (press down with straight arms)
- 3 kip swings / 3 pull ups / 3 kip swings
- 2 kip swings + hip to bar pull
- Jump to glide kip practice x 3 sets
- Jump to glide kip into bar muscle up attempt x 3-5
- Linking bar muscle ups practice! 2-3 sets
*If athletes can RX bar muscle ups but can do a kipping and strict pull up they can progress through all the steps to attempting bar muscle ups. If athletes don’t have the capacity to do a strict pull up, they should scale steps after 3kip swing + 2 big kips with feet on box or banded.
RXconditioning (12:00)
1:00 Alternating Hang DB snatch (50/35lb.)
1:00 max bar muscle up
1:00 Row (cals)
1:00 Rest
3 rounds for max reps
Intermediate
1:00 Alternating Hang DB snatch (35/20lb.)
1:00 max bar muscle up (Banded or jumping)
1:00 Row (cals)
1:00 Rest
3 rounds for max reps
Baseline
1:00 Alternating Hang DB snatch (15/10lb.)
1:00 3 Wall push up + 3 Inverted row (max reps)
1:00 Row (cals)
1:00 Rest
3 rounds for max reps
(8:00)
3x 20 banded pull a part
+
3x 20 plank shoulder tap
Rest as needed
Today we get into some bar muscle up practice. Goal here is to be in tune with where you may need to enhance your skills or capacity to progress toward having your first bar muscle up or improving the ability to link them together. Then in the conditioning today we put them into development under fatigue.