07.14.2021
3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls
Skill: bar muscle up or chest to bar pull up /strict pull up drills
CTB banded pull downs 2 sets of 15 reps
https://youtu.be/XkBR9ZErYAQ
begin with tension on band
engage lats by pulling around slightly then down
come around the head and scoot those elbows back
Toe assist CTB (or strict) pull ups
Jumping CTB (strict ) pull up with Eccentric
Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps
Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.
Bar Muscle up drills
On a racked barbell, use a green band and practice hips to bar. First practice the hips coming to the bar using straight arms. Then practice the hips to bar with the transition over the bar. Watch the video on the transition.
Banded bmu transitions- racked bar
https://www.instagram.com/p/BrGrPBAhqpz/
Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition. Keep your arm straight and press down on the bar.
Jump out of the pool drill from the floor on racked bar and then from a box to the high bar
Arch under the bar jump to support- great explanation of this drill above with video
Swinging on the bar-
Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Air Chair Swing x 1 rep
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps
Interval 2 – Muscle-Up Bar Pulls x 6 reps
WOD
"Dakota"
8:00 running clock
3 rounds
16 pull ups
16 DB step ups 24/20" 50/35 35/20
rest until the clock reaches 8:00
at 8:00 until 16:00 running clock or if you finish 3 rounds
3 rounds
8 bar muscle ups or 16 C2B pull ups or 8 strict pull ups
16 dual DB front squats 50/35 35/20