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