This Saturday we have a couplet of bar muscle-ups and overhead squats on the menu. This is supposed to be a moderately fast workout. For the overhead squats, pick a weight that allows you to do at least a set of 5 when fresh.
You can snatch or clean and jerk the bar before starting each set of overhead squats. If you are choosing the clean option, you should do a dip drive and move the bar from your rack position to your shoulders, widen your grip and then push jerk the bar overhead.
If you do not have a bar muscle-up yet (or are not close to get your first bar MU), each bar muscle-up is replaced with a pulling movement (like pull-up, ring row, bent-over row) and a pushing movement (like ring dip, ring push-up, push-up).
For those of you on zoom, you can do the overhead squats using a dumbbell, or an object like a backpack.
See you all in group classes, on zoom or in the open gyms.
Best,
Big Cat
Warm Up, 1 min each
– Shoulder pass throughs
– Reverse lunges
– Judo rocking push-ups
– Plate Squats
– Lat pull-ups (or bent-over rows)
– Full body Rocks
Tech
-Bar muscle-up progression
-Overhead squat
WOD
For time:
-15 bar muscle-ups
-5 overhead squats
-10 bar muscle-ups
-10 overhead squats
-5 bar muscle-ups
-15 overhead squats
@ 125/185 #
Cool down
– Shoulder circles
– Trunk rotation
– Dragon pose/pigeon pose
– Downward dog/child pose
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