For Time:
10-8-6-4-2 Bar Muscle up
1-2-3-4-5 Back Squat 315/205 lbs
(Or 75-80% of 1rm)
(10:00 time cap)
WODprep Strategy Top Tips
Warm-up (10 minutes): A lengthy warmup should be spent on your squat. Use hip circles, banded walks, and goblet squats to get yourselfr eady to squat heavy. Once you warmup your back squat, spend some time getting your BMU ready. Using kip levers, banded pull downs, and then drill the pattern. A box bar muscle up can be useful here.
Stimulus: Taxing the nervous system under heavy weight and high skills and CP Battery recharge.
Strategy: We’re getting complex and heavy today. The Bar Muscle ups should be approached with the intention of breaking potentially more than you think you need to. The Back squats will take a lot out of you. Approach those knowing you can step up to the bar and hit the reps.
- Bar Muscle Ups– Keep a tight kip as you raise to get your hips to the bar, and turnover to your catch position. Use press up to finish your rep. If you can catch these in lockout to eliminate the press out, that can also be more efficient for today’s piece if you can hold that pattern.
- Back Squat – For our Back Squats today, we our lifting heavy. If the prescribed weight is too much, you’ll want this to be no more than 80% of your 1rm. Belt up for these squats, and focus on squeezing your feet into the floor as you drive the bar up.
Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
Check out our awesome content below:
FREE BMU MINI COURSE
8 WEEK BMU COURSE (GUARANTEED RESULTS)
This workout came from our WODprep Competitor Programming! Check out more workouts like this one!
TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!