Wednesday 04-04-18 S

Tuesday, April 3, 2018

Warm Up: 
Meter Row X 2 mins 
Couch Stretch X 2 mins/1 per 
Wall Lat Stretch X 1 min 
Wall Wrist Walks X 1 min  

Go right into...

2 Sets of: 

5 Burpees 

5 Air Squats 
5-5 Ring Rows 
5-5 Kipping Swings  
Grab Barbell...
30 Sec Front Rack Stretch 
5 Front Squats- focus on squat  
5 Hang Squat Cleans- from mid thigh   
5 Squat Clean- from right below knees      

5 Front Squats- focus on elbows/core 


Review Bar Muscle Up Options: 
Prerequisite for Bar Muscle Ups 

Banded Hip to Bar: CLICK HERE  


Option A:

Jumping Bar Muscle Ups CLICK HERE 


Option B:

Banded Bar Muscle Ups CLICK HERE 


Option C:

Bar Muscle Ups CLICK HERE 


Skill Work:
Patrice Bar Muscle Ups 
Build/Grab weight for Front Squat 



30 Min Running Clock:  
10 to 1 Front Squats- build  
6 Bar Facing Burpees 
4 Bar Muscle Ups (mod: banded or jumping/see videos below)
400 M Recovery Run bw sets 7/6 & 4/3  
- see build progression below 
- pratice squat cleaning your first rep each round 


Front Squat Flow: 

10,9,8,7s @ 95/65-115/75  
6,5,4s @ 135/95-155/105   
3,2,1s @ 155/105-185/125 

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