Thursday, October 14, 2021

Strength / Skill

Bar Muscle-up Skill Development

2 x 3 Big Bar Muscle-up Kips, complete the 3 reps a singles

2 x 3 Big Kips + Knees-up

Then,

EMOM x 5 Rounds

1 - 3 Bar Muscle-ups OR Attempts OR Transition Practice

Stimulus: Technique

Conditioning

For time:*

21-18-15-12-9-6-3

Thrusters (95/65)

8-7-6-5-4-3-2

Bar Muscle-ups OR Challenging Pull-up Scale

Stimulus: Sustain

Target: 11 - 16 Minutes

*Completed as 21/8, 18/7, 15/6, etc.

**Reduce reps as necessary to maintain stimulus.

Optional Accessory

TABATA

8 Rounds - 20s on / 10s off

Weighted Plank