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Back It Up

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Workout

Back It Up

Warm-up

1. Banded 5s

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 cardio (your choice)
12 banded good mornings
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
8 lateral box step ups (each side)
6 inchworms
4 one and a quarter back squats (3 sec descent, no pause, 3 sec ascent, no pause) (light)

4. Workout Prep
1 Set: (at workout pace)
3 Chest to Bar Pull Ups
2 Bar Muscle Ups
1 Burpee Bar Muscle Up
3 Back Squats (at workout weight 1)
2 Back Squats (at workout weight 2)
1 Back Squat (at workout weight 3)

Front Squat Cycle

Squat Clean & Jerks 3x5 @ 40%
Pause Squats 3x5 @ 40% (33X0)

Back It Up (3 Rounds for time)

30 Chest to Bar Pull Ups
30 Back Squats (55% 1RM))

-at 5:00-
20 Bar Muscle Ups
20 Back Squats (65% 1RM))

-at 10:00-
10 Burpee Bar Muscle Ups
10 Back Squats (75% 1RM))

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
Stimulus for the workout today is moderate-high intensity while testing Gymnastic and leg endurance

WORKOUT STRATEGY & FLOW
Chest to Bar and Bar Muscle Ups: For these two movements we want to attack within our capacity of avoiding muscle failure. Chest to Bar will be more doable to complete unbroken since fresh But if you get through 15+ reps of Bar Muscle ups then see if you can gut out the last few.

Burpee Bar Muscle Ups: Obviously completed in singles and the pace needs to be attacked when all that’s going through our head is "don’t stop moving!!" . Utilize those big swings and fast, aggressive kips to launch the body up.

Back Squat: Weight ranges for reps. 30 Reps (55%), 20 reps (65%), 10 reps (75%). Round to nearest 5. These will feel heavier as the sets go on but the goal should be unbroken. Stay tight in the core, remember to breathe and reset at the top of each rep.

Want to see some of these movements in action? Check out our .

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Friday, July 23, 2021

Male Clients