Dynamic Warm-Up – Mobility Prepare  for..

A:Skill: Bar Muscle Up
1- Loading the shoulder and snapping back keeping tension- https://www.youtube.com/watch?v=iavLl655Y6k 
2- Work on knees up in the bar muscle-up.  https://www.youtube.com/watch?v=gaA5Ey5Few0 
3- Hitting all positions is very important. https://www.youtube.com/watch?v=h0wMIs0NsvE 

Drills-
Working the beat swing into a high pull.- https://www.youtube.com/watch?v=TkI7DFeq870 

Beginners- https://www.youtube.com/watch?v=mMZMk7S2oTw 

Primer:
3rds of:
4-5x rep Back squat  145-155/105-110 over stimulate muscle recruitment prior to wod
2x beat + 1 Bar MU or C2B/Pull-up

B: WOD:
For time of:
100 Back squats RX 135/95
2 Bar Muscle ups every time you drop the bar.

NOTE: This is not to be done unbroken. Check yourself before you wreck yourself. Shoot for reps of 20-25 for squats.
Goal is gymnastic movement under metabolic stress of energy system.

Scale:
115/75 95/55
3 C2Bar or 3 pull ups/ 6 ring rows

5-7 minutes-Team Cool down- In sets of 10 ea side. Wide Leg/Cross Leg Sit-up 80-100.  Legs locked out in wide position. Sit up and reach right arm to left leg, alternate each sit-up with left arm to right leg. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished

 

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