Proper Foundations: A 5 Step Progression To The Bar Muscle Up

Wednesday




Gymnastics

Skills: Bar Muscle-Ups Handstand Walks

Practice: 8 minutes of practice: 2 banded bar muscle-ups/1 bar muscle-up max distance handstand walk/box walk



Structure

 Warm-Up: 400m Sandbag Carry *Make it heavy and don’t quit!*

Strength: A1. Wide-Grip Tempo Barbell Strict Press, 4×10 *Find your Lats & Pecs. Feel them engage!*

A2. Wide-Grip Strict Pull-Ups, 4x Max Reps *Find your Lats! If you feel your traps, go wider!*

Conditioning: For Time: 12-9-6-3 SB Squat SB Push Press AB Cals *Find a weight that you can move, and go HAM!*


Today’s Link – A 5 Step Progression To The Bar Muscle Up