5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
GRIZZLY– 3 Rounds
30 Kettlebell Swings 35/53
30 Push Ups
KODIAK-3 rounds
30 Kettlebell Swings 26/35
30 Push Ups
POLAR– 3 rounds
20 Russian Kettlebell Swings (light)
20 Bar Push Ups
GYMNASTICS: Bar Muscle Up Prep (Day 1)
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike
Position 2: Arch
Position 3: Hollow Rock Around
Position 4: Support
Warm Up:
Advanced: 5 Reps of Position 1, 5 Reps of Position 1 & 2, 5 Reps of Positions 1,2 &3, 5 Reps of Bar Muscle Ups
Intermediate: 5 Reps of Position 1- 5 Reps of Position 1 & 2- 5 Reps of Positions 1,2,&3
Novice: 10 Kip Swings 5 Strict Pull Ups OR 5 Ring Rows
WORKOUT:
Advanced: Every 1:00 (6:00) 3 Bar Muscle Ups
Intermediate: Every 1:00 (6:00) 1 Bar Muscle Up + 2 Strict Chest To Bar Strict
Novice: Every 1:00 (6:00) 1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives
