1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
8:00 AMRAP
5 Scap Pull Ups
5 Scap Push Ups
5 Bench Press (empty bar – build across sets)
5 Russian Kettlebell Swings (light)
2. Strength Prep
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
4 Kettlebell Swings (build in weight)
4 Push Ups
Freedom (RX’d)
3 Rounds
30 Kettlebell Swings (53/35)
30 Push Ups
(KG conv: 24/16 KB)
Independence
3 rounds
30 Kettlebell Swings (35/25)
30 Push Ups
(KG conv: 16/11 KB)
Liberty
3 rounds
20 Russian Kettlebell Swings (light)
20 Bar Push Ups
- Target time: 6-8 minutes
- Time cap: 10 minutes
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike
Position 2: Arch
Position 3: Hollow Rock Around
Position 4: Support
Warm Up:
Advanced:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2 &3
5 Reps of Bar Muscle Ups
Intermediate:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2,&3
Novice:
10 Kip Swings
5 Strict Pull Ups OR 5 Ring Rows
WORKOUT:
Advanced:
Every 1:00 (6:00)
3 Bar Muscle Ups
Intermediate:
Every 1:00 (6:00)
1 Bar Muscle Up + 2 Strict Chest To Bar Strict
Novice:
Every 1:00 (6:00)
1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *