Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
5 x Push-ups
5 x Deadlift
5 x Power Clean
III. Mobility
Impact/Focus: Bar Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:
I. Bar Muscle-ups 4-4-4-4-4
II. Jumping Muscle-ups 2-2-2-2-2
III. Chest-2-Bar Pull-ups 6-6-6-6-6
IV. Pull-ups 6-6-6-6-6
Post training to comments.
“Jetplane”
Five rounds for time of
10 x Power Clean (135/95lbs)
10 x Bar Facing Burpees
Notes: Scale loads accordingly in order to accomodate sets of 3-5 reps per round consistently.
Post scores to comments.
“Strict Pull-ups”:
“Jetplane”: 13:43 (85#)
Bon Voyage, Chase!!
Bar Muscle-ups: I scaled (2-3 reps per round).
“Jetplane”: 7:58 Rx.
Ring Rows
Jet Plane: 7:40 (35#/box jump overs)
Safe travels and good luck, Chase!!