Workout of the Day
SKILL: Bar Muscle-Ups
3 Rounds for Quality
3:00 Row or Bike at recovery pace
8-10 Ring or Bar Muscle-Ups
Notes
Today is all about muscle-up development, the row or bike should be conversational and just help keep blood flowing while you recover between efforts. Choose one option below based on where you’re at:
Strength: 5 strict Pull-Ups + 5-10 Dips
Skill: Banded Ring Muscle-Ups or Jumping bar muscle-ups
Capacity: 8-10 Muscle-Ups
FLOATER STRENGTH
Choose one exercise
– Power clean 3-3-3
– Back Squat 8-8-8
– Bench Press 8-8-8
Notes
Tomorrow we have burpees, hang power cleans and thrusters
Programming Template: Week 1/6
Fight Gone Bad is just 8 weeks away… Karl and Mikey say get those costume ideas flowing, people!
For better work on the rig: more core!
In the quick clip below, the coach beautifully demonstrates how actively creating the hollow shape (snapping the rib cage down) after the arch shape in the kip swing helps to propel you up and over the bar. Send force down to go up!
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