Bar muscle-ups

B1. Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)
Rest 1:30 between each round

Zone 1:
SkiErg / RowErg

Zone 2:
SBL Lunges / Zercher Lunges

Zone 3:
Run / High knee run

Zone 4:
Plank Jack / Bicycle Crunch

Zone 5:
Shuttle Run / Airbike

Zone 6:
KB Thruster / KB Goblet Squat

-4 rounds
-Work 40s Rest 45s
-Effort needs to be 110% as work period is short and rest period is long

STRENGTH

4 sets
5/5 Front Rack Deficit Reverse Lunges RPE 7.5
- complete one side before switching.
- use a 20kg plate for the deficit
- 2s rest btw sets

WOD

5 Rounds For Time:
15 Plate Ground-to-Overhead @15/10 kg
12 Hanging Leg Raise
10 Shuttle Run (10x10m)

Rx+: @20/15kg, Toes-to-bar
TC: 15 min

Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed
AMRAP 60 @ base*
4000m BikeErg
2000m Run
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

2-3 rounds:

10-15 snowangel
10+10 Db seated press

2:00/1:00/0:30 of each @ increasing pace
1) SkiErg
2) Row
+
1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for DB snatches and clean and jerks
* Practise few short sets of toes-to-bars, chest-to-bars and burpees between weights
+
@ workout weight
200m Run
3 Bar muscle-ups
4 Power snatches
10/7 (cal) Row
2 Wall walks
4 Thrusters

3 Intervals

A1. AMRAP 12
Buy-in: 1200m SkiErg
+
AMRAP in the remaining time of:
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Toes-to-bars
8 Burpees over the DB
12/8 (cal) SkiErg

A2. AMRAP 12
Buy-in: 1200m Row
+
AMRAP in the remaining time of:
8 DB clean and jerks, alt @ 32.5/22.5kg (70/50lbs)
12 Chest-to-bar pull-ups
8 Burpees over the DB
12/8 (cal) Row

A3. AMRAP 12
600m SkiErg
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
16 Toes-to-bars
8 Burpees over the DB

600m Row
8 DB clean and jerks, alt @ 32.5/22.5kg (70/50lbs)
16 Chest-to-bar pull-ups
8 Burpees over the DB

– Rest 3:00 between intervals –

Cool Down
A) 5:00 BikeErg @ easy

SESSION NOTES
Overview.
We are progressing to 12-minute intervals this week to keep working on your ability to sit in a hard effort and keep moving. Pace each AMRAP so you can keep moving without significant breaks.

Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work at RPE 8-8.5/10. These are longer intervals, so start steady and build pace as you go. You should be moving with purpose but stay in control. A3 will require the most discipline because there are more transitions between movements (easy to “hide” here and rest).

Feel.
These should feel like steady, hard intervals rather than short sprints. The pace is uncomfortable but you’re in control of it, not just surviving. 12-minutes is a long time so these will be challenging.

Adaptation.
Develop your aerobic capacity and mixed-modal durability in the 12-minute range. These intervals train your ability to sustain output across movements. This session concludes the progression for this block with deload in the coming week.

Execution notes.
On A1 and A2, don’t treat the buy-in as a max-effort. You need enough time left but arriving 10 seconds faster is not useful if you have a slow transition to the first DB set or get stuck.

For DB snatches and DB clean and jerks, keep reps smooth and close to the body. Switch hands cleanly and avoid extra setup between reps. Break TTB and C2B before the rhythm or grip starts to go. Breaking the gymnastics up to 2-4 sets might be smart so you can keep moving without longer rests. Burpees should be steady and consistent, not slow.

In A3, pace the first 600m Ski and first couple stations knowing you still have a full row/C2B section coming. Keep transitions short, but don’t let them become rushed and sloppy. Don’t rush the DB reps, just smooth and steady. It’ll be easy to slow down in this part, stay focused and keep chipping away.

Debrief.
– How consistent was your effort across the intervals?
– Did your SkiErg/row pace leave you ready to start the DB work quickly?
– How much useful working time did you have after the buy-ins in A1 and A2?
– Which gymnastics movement was harder: TTB or C2B?
– Did you still have energy left for the final interval?
– What adjustment would help you stay more consistent across these kinds of longer intervals?
– What’s one thing that went well and what’s one thing to improve on from this session?

Movement options.
SkiErg/Row → 2400m (A1/A2)/1200m (A3) BikeErg or Echo/air bike
DB snatch/CnJ → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs)
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups → Ring rows
Burpee over DB→ Burpee step-over DB

Alternate B1 / B2

B1. B-stance DB deadlift – 3 x 8-12/side @ RPE 7 (3 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 3 x 8-12/side @ RPE 7 (3 RIR), rest 2:00 before B1

2:00 of each @ easy to moderate
1) Air/Echo bike
2) Row
3) SkiErg
+
2-3x
0:20 Air/Echo @ easy
0:10 Air/Echo @ moderate
0:05 Air/Echo @ sprint

– Rest 0:25 between sets –

RestDay!