Mon Aug 25 "My Dogs Are Barking"

Move

1) Front Squat: 3 x 10 Moderate Load

2) 9 Min AMRAP

2 Wall Walks
4 Pull Ups OR Ring Rows
6 Weighted Step Ups
Rest 30 Sec.

Train

1) Front Squat

3 x 10 @ 60%

2) My Dogs Are Barking

9:00 AMRAP: Bar Muscle Ups
On the 0:00: 16 Single Leg Squats
On the 1:30: 4 Wall Walks
On the 3:00: 16 Single Leg Squats
On the 4:30: 4 Wall Walks
On the 6:00: 16 Single Leg Squats
On the 7:30: 4 Wall Walks

Stimulus

1) This is a deload week so squats are backing off in weight. Ensure that these larger sets are smooth. No rep should be difficult to get up.

2) In this workout, you are getting as many bar muscle up or your gymnastic movement in the 9 minute. Every 90 seconds you will stop to perform the prescribed movement. Choose reps and variations that give you about 30-45 seconds to complete the bar muscle ups each round. Alternate legs every rep for the single leg squats. Wall walks should take roughly 10 seconds a rep.

Extra Credit

8 Sets: 50m Unbroken Sled Push (Building)
*Rest 1:00 Between Sets