We had a great little bar gymnastics seminar on Sunday. We worked on progressions for the bar muscle up and butterfly pullups. For the muscle up, we drilled the following progressions: the bad cheerleader, target feet, the big swing, knees up and kick. You can work every aspect of these progressions every time we get on the bar to do pullups, toes to bar or bar muscle ups. We also went over the importance of dips to be ready to push down on the bar.

We will do another seminar on 13 January 2021. I plan on doing handstand stuff, but we will be flexible.

Workout of the Day

Front Squat

Week 3 of 4

5 sets of 3

5 sets for reps
Burpees to touch
40 seconds work, 20 seconds of rest
Score is total number of pounds lifted across 5 sets plus total number of burpees completed