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 | Tue, May 12Today |  |
| SKILL WORK 05-12-26 | METCON 05-12-26 | WARM UP 05-12-26 |
SKILL WORK 05-12-26(Reps) 12-15 Minutes Bar Muscle Up Work Rx+: 3-4 Sets at 65-75% of what you hit for your MAX rep set week 1. Try to add a rep or two from last week. OR Perform 3-4 Sets leaving 1-3 reps in reserve each set. REST between sets as needed to keep rep range and quality. Rx: Accumulate 20-30 reps Rx2: (If you have 8+ strict pull ups) Perform 3 sets: 10 Hollow Banded Pull Over 5 Big Swings 3 Jumping Bar Muscle Up --- THEN w/ time remaining work on a scaling variation for 1-5 reps such as: *Coach spotted Bar Muscle Up *Jumping Bar Muscle Up at a challenging height *One Leg Jumping Bar Muscle Up off Box *Banded Bar Muscle Up *Low Bar Bar Muscle Up Turnovers *REST as needed between sets for quality practice Rx3: 3-5 Sets: 5-8 Strict Pull Ups (banded as needed) 8-10 Push Ups OR Matador Dips (assisted as needed) REST 90 secs between sets |
The 4-1-1
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