Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
If you are not aware of the value of knee height during a bar muscle-up, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6-8 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts
Interval 2 – Air Chair Swing x 2 reps
Followed by …
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps
Interval 2 – Kipping Knees-To-Chest x 10 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%
C.
For Time:
Run 600 Meters
(275/185 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 15 reps
Handstand Walk x 50′ (push press x 20)
Chest-to-Bar Pull-Ups x 15 reps
(275/185 lbs) Deadlift x 15 reps
Run 600 Meters