Tuesday, November 9, 2021

BUILT Program

Skill Practice

Bar Muscle-up Practice

2 x 3 Big Bar Muscle-up kips, as singles

then

2 x 3 Big Kips + Knees up

then

2 sets of 1 - 4 Bar Muscle-ups OR Jumping Bar Muscle-ups

Conditioning

Phase 3 - Gymnastics RETEST

Buzz Smiteyear

For time:

Row 800m/700m

60 Box Jump-overs (24/20)

50 C2B Pull-ups OR Pull-ups OR Jumping Pull-ups

40 Thrusters (95/65 OR 75/55 OR 45/35)

30 Bar Muscle-ups OR Banded Pull-ups OR Ring-rows

Time cap: 16 Mins

Target: Finish or get to the final movement

Stimulus: Sustain

Target: Get farther today than you did on Sept. 28