Skill day!! Choose ONE!
Bar Muscle up.
Your coach will guide you from there after you choose your skill. You will stick with that skill for the next 4weeks!
* Please note...if you DO NOT HAVE A PULL UP OR RING DIP , you will NOT try for a Muscle UP.
1. Hanging Active Scap Shrugs 2x10
2. Negatives (jump into chin up hold) - then lower 5 sets of singles with a 3 count decent
1. Negatives (jump into dip hold) then lower 5x1, 3 count decent
2. Dip Pulses 2x5-10
Bar Muscle UP
1. Hollow body pull downs: 3x10 reps
-in between each set do
1a. Front Lever Band Pulls 8-10reps
(use a band that is challenging but doable, NO Kipping, strict as possible)
2. Hollow Jump to support: (half get out of the pull drill) 3x3 reps
Conditioning: 12min total time (Go hard and fast!)
5min Amrap 21 Mountain Climbers 21 Toes to Bar 21 Push Press(95/65) (35/20lb DB)
rest 2 min
5min Amrap 15 Mountain CLimbers 15 Toes to Bar 15 KBS (70/55)(55/35)