Back to some barbells!

15-20 minute of muscle up/pull up/clean skill & position work…


:40 of Power Cleans @ 60% 1RM
* You can work some Touch and Go if you like
REST 1:20
:40 of Muscle Ups, CTB, Chin or Jumping CTB PU work (Can practice kipping skills also)
REST 1:20

Repeat this pattern 5 total times (20:00) moving the weight up on the barbell each round based on how things feel…
(60, 70, 80, 80-85, 80-90% 1RM… Touch and go reps should probably stop or get smaller at 80% level)

For the pulling section try to successfully complete the same number of reps per :40 section for all 5 rounds so don’t try to do a max effort set out of the gate, but steadily work for the :40 window each time…

Take some time to mobilize you hips and shoulders plus do a few sets of the following with a longer orange/red band:
10 Standing Lat Pulldowns (Set shoulders down and pull, NOT tied on the rig)
10 Diagonal Pull Aparts (Ea direction)
10 Regular Pull Aparts

Rest as needed, but set your shoulder blades down and back and keep your upper trap from kicking on at the wrong time…

Justin VanBeek

Written by: Justin VanBeek

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