Saturday, February 18th

Bar Muscle-Up Progressions
1) Basic Kip Swings (Hollow + arch. Build to as large of a kip as you can. Highest would be arms parallel to the ground.)

2) Low-Bar Dips (set barbells in racks at bottom of sternum height and secure with bands. Perform these from bottom of a Straight-Bar Dip position, shoulders in front of the bar.)

3) Chest-to-Bar/Ribs-to-Bar/Hips-to-Bar Kipping Pull-Ups (At the apex of your swing, in the hollow position, pull your elbows down and back to bring your hips to the bar.)

4) Bar Muscle-Up Attempts (If you were able to perform a few Dips and a few Hips-to-Bar Pull-Ups, then try Bar Muscle-Ups on a high bar. Once your hips are to the bar, pull your shoulders forward and let your feet fall behind you to transition. If it’s not happening, then try a few on a low bar with a jump, or go back through the progressions.)

Performance is in red, Competition is in blue

A) On the minute, for 21 minutes:
Minute 1: Row
Minute 2: Bike 
Minute 3: Ski

B) 12 Minute AMRAP
12 Alternating Dumbbell Power Snatches
12 Burpees
24 Double Unders

For the Dumbbell Snatch, Rx the weight at about 25% of your bodyweight. You should be able to move through the 12 reps pretty steadily. A full squat with the weight overhead is not necessary.

A) 3 sets of:
Bar Muscle Up x 3-6 reps
Rest 60 seconds
Alternating Dumbbell Squat Snatch x 10 reps  5/arm
Rest 60 seconds

For the Dumbbell Snatch, you must pass through a full squat for the rep to count. Rx the weight at about 25% of your bodyweight, you should be able to move through the 10 reps pretty steadily.

B) 3 rounds
9 Power snatch 75/55
9 Burpees 
9 Chest To Bar Pullups

 (rest 5-minutes)

C) 3 rounds
7 Power snatch 95/65
7 Burpees
7 Chest To Bar Pullups

 (rest 5-minutes)

D)  3 rounds
5 Power snatch 115/75
5 Burpees 
5 Chest To Bar Pullups

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531