SATURDAY 7.9.22

How it Should Feel: MUSCULAR ENDURANCE! We’ve got all upper body pulling and squatting! Whichever of those is not as strong will likely be your limiting factor!

WORKOUT STRATEGY & FLOW

Chest to Bar and Bar Muscle Ups: For these two movements we want to attack within our capacity of avoiding muscle failure. Chest to Bar will be more doable to complete unbroken since you will be fresh. But if you get through 5+ reps of Bar Muscle ups, then see if you can hold onto bigger sets!

Burpee Bar Muscle Ups: Obviously completed in singles and the pace needs to be attacked when all that’s going through our head is “don’t stop moving!!” Utilize those big swings and fast, aggressive kips to launch the body up.

Back Squat: Weight ranges for reps. 30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+) of 1RM respecitvely. These will feel heavier as the sets go on, but the goal should be unbroken. Stay tight in the core, remember to breathe and reset at the top of each rep.

SCALING

The SCALING aim is to keep gymnastics moving smoothly while avoiding failure on the squats.

Scaling option to finish near the target score:

25 Chest to Bar Pull Ups

30 Back Squats (135/95)

-at 5:00-

15 Bar Muscle Ups

20 Back Squats (185/125)