Friday at Telic // 4th August 2017
We incorporate the bar muscle up tomorrow. Don’t shy away from this because it is something you struggle at and don’t enjoy as much as other certain movements but like I tell you every time your around the whiteboard, EVERYTHING from the movement to the reps are completely scaleable. Come in, learn the progressions, the technique and scaling options to help you get the stage of getting one. Keeping your training varied in such a way will keep you focused and keep you coming.
Front Squat: 3 sets x 5 reps @ 66% of your 1RM
*Pause :3s in the bottom. Focus on standing up as fast a possible each time.
*Lift every 2:30
– 21 Calorie Row/Ski/AB
– 15 Lunges
– 9 Bar Muscle Ups*
Bar Muscle Ups // box bar muscle ups, banded
*Additional scaling options: sub 9 bar muscle ups for 3 rounds of:
– 5 strict pull ups or negatives
– 5 push ups