Bar Muscle Ups? In this economy?
Yes, it’s totally possible! Our new programming cycle starts this week, and the strength focus will be on Bar Muscle Ups! If you have one, great; we’ll test how many you have on Monday and work on getting you more over the next few months. But if you don’t – hell, even if the idea of a Bar Muscle-Up seems like a distant mirage right now – the strength work we’ll be doing a few times a week will still be a big boost for your capacity. Not only might it get you your first BMU, it will also really put some pop into your pullups of every type. Coach Michael has been doing this work for a while and I can see the difference, so we’re all excited to share it with you as well.
And not for nothing, but for people who usually skip Thursdays you might want to rearrange your schedule… this Thursday’s WOD is one of the most fun (in my opinion) that we’ve had in a while!
MONDAY
TEST: max rep Bar Muscle Ups
STRENGTH: Banded lat press downs; beat swings; hollow holds
WOD:
21-15-9
Pull-Ups
Deck Squats
TUESDAY
STRENGTH: Back Squat 5-5-5-5-5 Building
WOD:
4 Rounds
400m Run
10 Back Squats (185/135)
WEDNESDAY
STRENGTH: kip drills; ring lat press downs; jump to hollow+kip swings
WOD:
For time:
High Plank, 90 secs
60 AbMat Sit-ups
30 Toes-to-bars
THURSDAY
STRENGTH: Power Clean Triples, building
WOD:
AMRAP 15
10 power cleans (115/85)
10 push-ups to barbell
8 lateral hops over BB
FRIDAY
Unknown and Unknowable