Tue Apr. 1 "Bar Muscle-Up Biathalon"

Move

1) Strict Press: 3 x 3 Building to technical load

2) For TIme (18 Min. CAP)
20/16 Cal Bike
10 Banded Pull Ups
20/16 Cal Bike
8 Banded Pull Ups
20/16 Cal Bike
6 Banded Pull Ups

Train

1) Strict Press: 3 x 3 @ 70%-80%

2) Bar Muscle Up Biathalon

For Time (18 Min TIme Cap)
25/20 Cal Bike
15 Bar Muscle Ups
25/20 Cal Bike
12 Bar Muscle Ups
25/20 Cal Bike
9 Bar Muscle Ups

Every Break: 6/5 Cal Bike

Stimulus

1) Your working sets should land within the suggested percentage range. You can either stay at this weight for build in weight within that range. Focus on keeping the bar close to your face and stack your wrists!

2) This workout has big sets of challenging gymnastic movements. Every time you break from the bar, you must complete a 6/5 cal bike before continuing your gymnastic set. Each large bike set should take roughly 2:15, with each small break bike taking 0:30. CHoose gymnastic reps that allow you to complete each round in no more than 3 sets. This could mean scaling to kipping pull ups or chest to bars.

Extra Credit

4 Sets:
20 Banded Straight Arm Lat Pull Downs
20 Banded Tricep Pushdowns