Strength
3 Sets:
- 6-8 Straddle Good Mornings @ 3111
- 6-8 Strict Toes to Bar or L-Raises @ 2111
3 Sets
- 6-8 Kip Swing
- 10-12 Seated Pike Ups
Notes
Today’s workout is focused on strength and flexibility that will help you with toes to bar. You will rotate between straddle good mornings and strict toes to bar for 3 sets, then rotate through kip swings and pike ups for 3 sets.
Straddle good morning. The priority here is a long range of motion. You want to feel a stretch in the bottom. You can sit on a plate or a low box to help you work through a longer range of motion. You may also hold a light dumbbell behind your neck to add weight.
Strict toes to bar. Hang with relaxed shoulders. Avoid pulling down and using your lats to assist with the toes to bar or leg raise. Keep the legs straight and together. If you cannot get your toes all the way to the bar, simply lift them as high as you can. Hold the top for :01, lower for :01, and rest for :01 before the next rep.
Kip swing. Keep your legs tight and together. Keep the swing compact at first to focus on maintaining good body tension.
Seated pike up. Keep the feet off the ground throughout the set. The farther you lean forward, the harder this exercise is.
Conditioning
Every 2:00 for 6 rounds:
- 4 Bar Muscle Ups
- 12 Single Arm Shoulder to Overhead (6/arm)
- 8 Box Jump Overs
Notes
Today’s workout is 6 intervals of bar muscle ups, shoulder to overhead, and box jump overs. You will start a new round every 2-minutes. Your score is the total time from all 6 rounds.
Aim to complete the bar muscle ups in 1 set each round. You may adjust the number of reps or substitute 8 pull ups, banded pull ups, jumping pull ups, or ring rows.
Choose a moderate-heavy dumbbell for the shoulder to overhead. Be sure you can complete 6 reps in a row on each arm throughout the workout.
Choose a box height that allows you to move smoothly and safely each rep.