TUESDAY

For Tuesday we are seeing more skill movements combined with heavy barbell. The Pistol and the bar muscle up are two high skill movements that the majority of athletes do need to scale in some fashion. There are many acceptable scales for these movements. Check the whiteboard and consult with your coach for suggestions. Some examples for the muscle up would be a banded muscle up (if you’re already close to getting a muscle up), or 3 ring rows and 3 dips for 1 muscle up, or 1 burpee pull-up for 1 muscle up.

For pistols, you can do one legged squats from a box and touch your foot to the ground like in the above video, or hold on to low rings or rig for help.

And yes, more burpees! They are an incredible conditioning tool that you can actually do every day, like rowing or assault bike. And they are in every Open and every competition in one form or another. So let’s turn them from something we dread into a strength!

STRENGTH

POWER CLEAN

1/1/1/1/1

METCON

“Maravich”

14 Min AMRAP

10 Burpees Over the bar

8 Deadlifts 185/125

6 Bar Muscle ups

4 Alternating Pistols

2 Power Cleans 185/125

PERFORMANCE

135/95

FITNESS

115/80