Wednesday, July 24, 2013

Bar Muscle Ups & Deficit HSPU, WallBalls, Pullups & HR Pushups


Super Youth 4:30pm

(A) HSPU & Bar Muscle Ups-Technique, Progressions (If your proficient at HSPU and or Bar Muscle Ups accumulate 30 reps combined)

(C) Individually-75 WallBalls 9/6kg 10/9ft (5min Cap), 1:30 Recovery then Max Rep Pullups (3:30 Cap), 1:30 Recovery then 75 HR Pushups (5min Cap)

Beginner 6am & 7:30pm

(A) Deadlift-Work within the limitations of your movement

(B) Individually 12min Amrap -5 WallBalls, 5 Pullups, 5 HR Pushups, 5 Deadlifts 70/50kg   

Intermediate 6am & 6:30pm

(A) Skills Practice for 20mins (HSPU & Bar Muscle Ups, If your proficient at HSPU and or Bar Muscle Ups accumulate 30 reps of each)

(C) Individually-75 WallBalls 9/6kg 10/9ft (5min Cap), 1:30 Recovery then Max Rep Pullups (3:30 Cap), 1:30 Recovery then 75 HR Pushups (5min Cap)

Advanced 5:30pm

(A)  Individually complete Bar Muscle Ups 10, 8, 6, 4, 2, 1 alternating 10, 8, 6, 4, 2, 1 Deficit HSPU 2x20plates/1x20plate 

(B) Individually-75 WallBalls 9/6kg 10/9ft (3:30cap), 1:30 Recovery then Max Rep Pullups (3:30 Cap), 1:30 Recovery then 75 HR Pushups until done
   
Focus- (A) If at anytime in the ladder you miss a rep, stay on that rep range. If you don't have a deficit work standard or banded with the lightest band possible. If don't have a bar muscle up practice (C) 
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3 comments:

  1. UnknownJuly 25, 2013 at 9:08 AM

    (A) As I have neither I focused mainly on HSPU, and had a few goes at the BU in between. My arms fatigue so quickly - but a good technique to practice with the 'breast stroke' kip.

    (B) 65 WB, 39 PU, 3:05 HRPU.

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  2. UnknownJuly 25, 2013 at 12:06 PM

    A) did all Bar muscle ups unbroken. tried to concentrate at getting both arms over simultaneously
    got the 10 out unbroken then had to break up the sets with the HSPU

    B)3.22 for wB
    43 Pull ups
    3:41 for HR push ups

    Finished with tabata situps
    87

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