25/01 – Clint Barton

WARM-UP

2 sets:

• 10 Banded Pull Aparts
• 10 Banded Pass-throughs

-into- 8:00 AMRAP:

• 5 Scap Pull Ups
• 5 Scap Push Ups
• 5 Bench Press (empty bar – build across sets)
• 5 Russian Kettlebell Swings (light)

STRENGTH

5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

• Complete a set on the 2 minutes

WORKOUT PREP

2 sets:

• 4 Kettlebell Swings (build in weight)
• 4 Push Ups

“CLINT BARTON”

FIRE

3 Rounds (10min cap):

• 30 Kettlebell Swings (24/16)
• 30 Push Ups

WATER

• 16/12kg

EARTH

• 20 Russian Kettlebell Swings (light)
• 20 Bar Push Ups

GYMNASTIC SKILL

4 Positions of the Bar Muscle Up:

• Position 1: Jump into Pike
• Position 2: Arch
• Position 3: Hollow Rock Around
• Position 4: Support

Warm Up:

• Advanced:
  • 5 Reps of Position 1
  • 5 Reps of Position 1 & 2
  • 5 Reps of Positions 1,2 &3
  • 5 Reps of Bar Muscle Ups
• Intermediate:
  • 5 Reps of Position 1
  • 5 Reps of Position 1 & 2
  • 5 Reps of Positions 1,2,&3
• Novice:
  • 10 Kip Swings
  • 5 Strict Pull Ups OR 5 Ring Rows

WORKOUT:

• Advanced:
  • Every 1:00 (6:00)
  • 3 Bar Muscle Ups
• Intermediate:
  • Every 1:00 (6:00)
  • 1 Bar Muscle Up + 2 Strict Chest To Bar Strict
• Novice:
  • Every 1:00 (6:00)
  • 1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives