Friday, January 25, 2019

Power

Four Sets, Increasing in Weight:
6 Total Alternating Front Rack Barbell Lunges
*Work up in weight but form should be good with no knee slamming

Accessories
2 Rounds:
1a) 8 per leg single leg KB deadlift
1b) 25 glute bridges
1c) :30 Ring Plank

WOD
"Squad"
For Time:
30-20-10 Alternating Pistol Squats
10-8-6 Bar Muscle Ups
*40 Double Unders Between Sets

A Tip For Today
Weather you are doing bar muscle ups or scaling to pull ups today, the pistols are going to make you work a bit harder on your positions.  If you have a solid arch and hollow position, causing you to have a strong hollow rise, you do not have a lot to worry about.  However, if your positions start to break, you start bending at the knee, and trying to use your hips too much, you will find that the bar works starts to go down hill quicker than anticipated.  Remember all of the work we have put you through on the floor and apply that to your bar mechanics.