Friday 9 November 2018

Bar Muscle Up Development
• Kipping L-sits, Hips to bar
• Progressions off box
• Jumping bar muscle-ups
• Muscle- up warm-ups
“Ready for Take-Off”
35 minute time-cap
• 5 double-unders
• 1 push-up & sit-up
• 10 double-unders
• 2 push-ups & sit-ups
• 15 double-unders
• 3 push-ups & sit-ups..
Continue as per flight simulator increasing sit-ups and push-ups by 1 until 50 double unders then reduce push-ups and sit-ups by one each set on the way home.
(DO NOT HAVE TO BE UNBROKEN SETS TO PROGRESS)
Athletic: Double-unders MUST BE UNBROKEN and 2 bar muscle-ups between each set.
Extras
21 – 15 – 9 – 6 – 3
• Cal row
• Hang squat cleans (80/60kg)