Thursday, july 14

"Slow Cheetah"

FT: Bar Muscle-ups, Farmers Carries, and 400 m

For time:

15 Bar Muscle-ups

Farmers Carry, 70/53 lbs, 200 ft

Run, 400 m

12 Bar Muscle-ups

Farmers Carry, 70/53 lbs, 200 ft

Run, 400 m

9 Bar Muscle-ups

Farmers Carry, 70/53 lbs, 200 ft

Run, 400 m

6 Bar Muscle-ups

Farmers Carry, 70/53 lbs, 200 ft

Run, 400 m

Time domain: 12-20 mins

Time cap: 22 mins

For our top athletes that are great at the bar muscle-up we would want to challenge them to stay with unbroken sets throughout and work on quick transitions from movement to movement. For the greater majority of those with bar muscle-ups we will be thinking of breaking the sets into 5s, 4s, and 3s. Knowing how to pace these breaks and what the plan should be going into the workout will help out a lot as that farmers will get very challenging. The run should be a nice shakeout before coming back in to tackle the next set of bar muscle-ups.

L2: Burpee Chest to Bar Pull-ups, 53/35

L1: Burpee Jumping Pull-ups, 44/26