(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Scap Series

  • Band pull apart x 10 reps
  • band pull downs x 10 reps
  • band pass through (back half only) x 10 reps
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps*
  • hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up: (10 Min)
2 Rounds
10 Tuck-ups
10 Supermans
10 Spidermans
10 Wall-balls
200m Run/Row/Ski

Fun: (5 Min)
Burpee Relay
Teams of 3 or 4 (only if you have great Jumpers) line up shoulder to shoulder laying on the ground.  The person at the end of the line gets up and jumps over the string of people to then lay down close to the last person they jumped over.  The next person gets up and jumps and so on...

Skill: (20 Min)
Bar Muscle Ups
Take Athletes through a progression that feels comfortable to them.

Refer back to warm up where they completed the tuck ups (hollow body concept) and supermans.  These are important strength positions for the bar muscle up. Next, talk about the elements of the Bar Muscle Up:  The Big Superman Kip Swing, The Lat Engagement, Moment of Weightlessness where you can bring your hips to the bar with STRAIGHT Arms, and the Shift of the Elbows and Wrists as you come over the bar, finishing with the Press Out.  Here are some videos to assist with your message.  Even if you yourself do not have a bar muscle up, DONT WORRY! You can describe all the elements and use these modifications to help.  

Lat Pull Downs* AND/OR Kip Swings (Kip practice can have toes on or off the ground)
Hips to High Bar* OR Hips to Low Bar 
Shifting with a Box (same video as linked for Kip Swing)

*These pieces of the progression are available to those athletes that have kipping chest to bar pull ups.

Workout: (20 Min - 12 Min Review/Set/Warm Up Movements, 8 Min Work)
8 Min AMRAP
2 Bar Muscle Ups
4 Pistols
8 KB Swings (32/24)

NOTE:  Encourage athletes to choose movements that they'd like to practice getting good at with good movement.  If that means they leave the bar muscle ups and work their chest to bars today, then help them make that decision.

Scaling:
Chest to Bar Pull Ups
Goblet Squats
Russian KB Swings