Banded lateral walks
Back squat prep
Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements.
Static hollow arch
Dynamic hollow arch
Chest to bar
Bar MU attempts
Pause Back Squat (5×1)
*Keep weights across. Increase weight from last week.
**Slow tempo in decent. 3-5s
***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
****Increase weight from last week.
Metcon (AMRAP – Rounds and Reps)
20 air squats
4 bar muscle ups
*This is a beautiful combination of a basic, foundational movement and a high skill performance.
**Give equal attention to both movements mechanics.
***Scale MU in order of BMU/Jumping MU/C2B/Pull-up