Wednesday 04-18-18 S

Tuesday, April 17, 2018

Warm Up: 
Row/Run/Bike X 3 mins   
Hip Mobility X 1 min 

Shoulder/Lats X 1 min 

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Grab 2 KBs or 2 DBs@ 53/35...

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7 Min AMRAP @ Moving Pace: 

1 Farmers Carry @ 53/35 (2 X Gym Length)

5 Tricep Push Ups   

5 Hang & Shrugs

5 Kipping Swings   

5 Air Squats    
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1st: Review BS & Bar Muscle Up Options 
2nd: Grab BB/Plates & Set Up Muscle-Up Station

3rd: Build on Back Squat off ground (start empty)  

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Workout: 
24 Min AMRAP

1-2-3-4-5-6-7-etc...
Back Squat @ 135/95 (adv. 155/105) 
Bar Muscle Ups 
- Every 8 Mins Run 400 Ms Z2-Z3     
- This workout starts with a run  

 

Review Bar Muscle Up Progressions: 
Prerequisite for Bar Muscle Ups

Banded Hip to Bar 

 

Option A:

Jumping Bar Muscle Ups  

 

Option B:

Banded Bar Muscle Ups 

 

Option C:

Bar Muscle Ups 

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