5 cal row
5 cal bike
10 cal row
10 cal bike
15 cal row
15 cal bike
…
—> add 5 cal each round
—> pick a pace you can sustain for 35 min
Practice Bar Muscle-ups for 10-15min
5-10 Hollow banded pull overs
3-6 jump into Hollow on pull up bar (glide kip)
2-4 Hip to bar pulls (start from glide kip)
2-4 Top position (from chest - use box) into arch
Single Bar MU
You can just use step 1-4 and rotate through for the 10-15 if you don´t have MU yet.
You could also add the 5th step and do the Single Bar MU, if it is not perfect and smooth, start again from the beginning (add adequate rest of course), if the MU is really good, you could still use the drills to create some volume in key movements for the MU or add another single rep or even a double.
2. Option
Test your max number of Bar MU in 90sec.
6 Dumbbell Bulgarian Split Squat
6 Dumbbell Bulgarian Split Squat
Use 2 DB´s and rest 60sec. btw legs.
No pre fatigue this week. Use the same weight as last week.
6 Weighted Ring Push-Up
6 Weighted Ring Push-Up
No pre fatigue this week. Use the same weight as last week.
6 Chest Supported Incline Dumbbell Row
6 Chest Supported Incline Dumbbell Row
No pre fatigue this week. Use the same weight as last week.
For 10min work on:
1-3 "Skin the cat"
and
5x KB-Windmill (each side)
- go back and forth btw movements and work up in weight -
5 sets
6-8 barbell Roll outs
Rest by feel
6-8 Single arm DB pushpress / side
Rest by feel
Wod in teams of 3-4
Amrap3
ME Medball throw to burpee as YGIG
Rest 1 min
Amrap3
ME alt. Squats with medball
Rest 1 min
Amrap3
ME 5 Ringrows as YGIG
5-8 Barbell Split Squat
5-8 Barbell Split Squat
5-8 Barbell Split Squat
Work at ~1RIR for all sets. / Reps are for each side / Rest 60sec. btw legs
4-6 Push Press
4-6 Push Press
4-6 Push Press
6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row
3 sets no rest
15sec. single arm high plank (each side)
30-60sec. W-hold