Skill
Bar Muscle Up Skills
MetCon
“I Don’t Like Violence”
AMRAP in 10 minutes of:
4 Bar Muscle Ups
8 Deadlifts 225/155
12 Box Jump Overs 24/20
-Rest 5 minutes-
AMRAP in 10 minutes of:
12 Ball Slams 40/30
12 Ring Push Ups
12 Jumping Lunges
Barbell
6 sec clean+6 sets
5 sets 6 sec clean+clean 70-85%
3×20 GHD Russian twists
We will spend a decent amount of the hour today to work on Bar Muscle Ups skills. If you have a strong enough kip and you are close to getting a Bar Muscle Up, then please pay attention to the coach’s tips and progressions. If you need to work on getting a more powerful kip, or lack the upper body strength to finish the pull to the bar/press out of the bottom of a dip, please focus on a separate set of tips and progressions from your coach.
The MetCon today is two 10 minute AMRAPs separated by a 5 minute rest. As you can see, the movements between the two AMRAPs are very different, that means you should approach these AMRAPs with different strategies. The first AMRAP is more skill-oriented with a heavy barbell movement thrown into the mix. For this one, if you can’t consistently get the Bar Muscle Ups or Deadlifts unbroken, think about how you are going to partition the reps and be disciplined on your rest. Look at that clock and hold yourself accountable to a set time of rest every time you need it. The second AMRAP has very simple movements with more reps total. This is way more aerobic. You won’t have any natural rest between movements other than your transition time from the different stations. Get an aggressive pace going from the start and put that mental toughness to work as you try to maintain that for the entire 10 minutes.