Tuesday, 5 November 2024
Bar Muscle Ups: Week 4
Warm-up skill work: Tension is key
- Then...
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even Minute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
- Score is total reps of each movement
Conditioning:
5 sets x AMRAP 1:30:
20/16 Calorie Echo Bike
Max Double Dumbbell Snatch (35s/25s) in remaining time
- Rest 2:30 between sets
Comments