For the first part of this workout, you need to GO! Pick up the bar when you don't want to and go faster on the burpees than you think you should. The second part of the workout will be a little bit different depending on your gymnastics skills. Move strong on the burpees and attack the bar muscle-ups in a way that allows you to keep coming back to it consistently.
1. Warm-up 3 rounds
10 kip swings
8 sumo inch-worms
10 1-arm KB swings (each) 10 10-arm high pull (each)
2. Workout For total time: 3 rounds of: 10 snatches 12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees
3. Cool-down 7:00 EZ bike, run, or row
4. Accessory 3 sets
MAX rep push-up
MAX rep banded tricep extension
Rest as needed between sets
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