Hips Don't Lie

It’s hard to have a bar muscle up workout and NOT post a video of Brian. He is SO smooth and efficient.
We have talked about getting your hips to the bar as one of the important cues or aspects to doing bar muscle ups. I thought this slow motion video of Brian would help some of you get a good visual on what that ideally would look like.

Workout:

5 Sets:
10 Alternating DB Bench Press
8-10 Inverted BB Row @ 20x1 Tempo
:30 Side Plank Hold/Side

20 Minute Clock:
1 Round:
4/3 Bar MU’s
15 Push Ups (Or scale up to 30’ HSW)
then
Run 300m
2 Rounds:
4/3 Bar MU’s
15 Push Ups (Or scale up to 30’ HSW)
then
Run 300m
3 Rounds:
4/3 Bar MU’s
15 Push Ups (Or scale up to 30’ HSW)
then
Run 300m
4 Rounds:
4/3 Bar MU’s
15 Push Ups (Or scale up to 30’ HSW)
then
Run 300m
5 Rounds:
4/3 Bar MU’s
15 Push Ups (Or scale up to 30’ HSW)
then
Run 300m

Double the DB Double the Fun!

Connor McNulty swinging his way through today’s double DB Hang Power Snatch

Workout:

12 Minutes to build to a double Power Snatch

2 Sets:
5 DB Crossbody Lateral Step Ups/Side
10 Side Lying DB External Rotation

5 Rounds:
500m Row
12 Double DB Hang Power Snatch (50/35# each hand)
21 Box Jumps (24/20”)