Mobility
Banded Pec Stretch x 45 seconds per side
Banded Lat Stretch x 45 seconds per side
Activation & Warm-Up
Two sets of:
Ski Erg x 60 seconds @ easy pace
Shoulder Circles x 10 reps each direction
Shoulder Tap + Push-Up x 5 reps
90/90 Hip Rotations
and then …
Overhead Bamboo Hold x 60 seconds (you may use anything you’d like here but try to make it a bit unsteady)
A.
Bar Muscle-Up Skill Work
One set of:
Arch Under Bar Jump to Support x 8 reps
Rest 60 seconds, then. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Air Chair Swing x 1 rep
*We’re looking for a straight spine with a neutral head position and the angle of the back being approximately 45* reclined at the moment knees are closest to the body.
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Knees to Bar x 2-4 reps
And then …
1-5 Beautiful Bar Muscle-Ups OR Attempts
B.
Every minute, on the minute, for 8 minutes:
3 Speed Deadlifts @ 70%
**See Note**
C.
35-54:
Ten rounds for time of:
200 Meter Run
3 Dumbbell Push Presses (50/35 lbs)
6 Wall Ball Shots (20/14lbs to 10/9′)
9 Box Jump Overs (Jump up, spin, step down – 24/20″)
6 Wall Ball Shots (20/14lbs to 10/9′)
3 Dumbbell Push Presses (50/35 lbs)
55+:
Eight rounds for time of:
200 Meter Run
3 Dumbbell Push Presses (50/35 lbs)
6 Wall Ball Shots (20/10lbs to 9′)
9 Box Jump or Step Overs (Jump or Step up, spin, step down – 24/20″)
6 Wall Ball Shots (20/10lbs to 9′)
3 Dumbbell Push Presses (50/35 lbs)
D.
Three sets of:
15 Seated Dumbbell Lateral Raises
25 Banded Triceps Pressdowns
General Training Notes:
Please film your bar muscle-up skill work if you are trying to get your first bar muscle-up or are working at becoming for efficient with them.
For the speed deadlifts you are increasing the load but dropping the sets by one. The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
Then grab a friend and have them join you for this workout! The reps are short so transition quickly on this one. Hit the run at your mile pace, unbroken on the push-press, unbroken on the wall balls, and smooth and consistent on the box jump overs. Remember we’re hitting the jump overs as open-style from 2022 so work on jumping, spinning, and stepping off the box. Start at a relaxed pace and try to hold that relaxed pace throughout the eight rounds.
**This is for those doing the Legends Qualifier events. Please make this the priority for training today**
Legends Qualifier Event 23.6
35-59:
For time:
9-15-21-27
Calorie Row
Lateral Burpees over the Rower
60+:
For time:
6-12-18-24
Calorie Row
Lateral Burpees over the Rower