The Open could also be over, however muscle ups are nonetheless on the menu. 
• Teaching Notes
We’re working right into a enjoyable exercise at present with the emphasis on gymnastics energy and talent progressions working into some heavy entrance squats from the ground in addition to Bar Muscle-Up Abilities and progressions. The primary piece is supposed for us to construct as much as a heavy advanced of the Squat Clear + Entrance Squats in addition to layer in our gymnastics talent progressions and have athletes really feel out some completely different progressions or hone in on those that they really feel will heat them up or get them nearer to their aim of reaching the Bar Muscle-Up. For newer athletes, give attention to motion patterns, mechanics and talent growth with the elemental expertise listed. By focusing on these between every set of Squat Cleans and Entrance Squats we are able to actually assist develop athletes in addition to enable them time to construct as much as a heavy of the advanced earlier than working right into a extra reasonable load from the ground. The plan for the exercise is to seek out scaling and modifications that permits athletes to get someplace within the vary of 1:00-1:half-hour on the Echo Bike. Trying to regulate loading and expertise to focus on that as the first stimulus for the day.
gymnastics + Weightlifting
Each 1 min for 10 minutes, alternating between:
10 Bar Kip Swings
1x [ 1 Squat Clean + 3 Front Squats ], choose load
3 Toenail Bar Muscle-ups
1x [ 1 Squat Clean + 3 Front Squats ], choose load
3 Bar Muscle-up Hip Pop Swings
1x [ 1 Squat Clean + 3 Front Squats ], choose load
2 Banded Hip-to-Bar Drills
1x [ 1 Squat Clean + 3 Front Squats ], choose load
2 Banded Bar Muscle-ups
1x [ 1 Squat Clean + 3 Front Squats ], choose load
1 Squat Clear + 3 Entrance Squats- constructing from 70% of Squat Clear to Heavy for the Day
metcon: “Inception”
4 rounds, 3 minutes every, for max reps of:
10 Bar Muscle-ups
10 Entrance Squats, 185/125 lbs
Max reps in remaining time Bike Energy
Relaxation 1:30
Equipment:
Each 1 min for 15 minutes, alternating between:
Kettlebell Russian Twist, choose load, 30 secs
Tall Kneeling Kettlebell Horn Curl, choose load, 30 secs
Hanging Straight Leg Elevate, 30 secs
Banded Lat Pull Down, 30 secs
Relaxation 1 min
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