Stephan Contratti

Schritt für Schritt zum Bar Muscle Up, die nötigen Aufbauübungen gabs im Training gestern.

A: Warm Up

Partner WODs:

a)A: ROW
  B: 50 Single Unders forward and backward 
  switch, then 
  10 Deadlifts, 
  10 Clean & Jerk with 10kg, 
  5 push press with the plate each arm 
  switch

b) 4 rounds 
   A works, B is resting
   every two minutes 
   10 aussie pull ups 
   10 push ups

B: Skill

Hip to Bar

If you are advanced to it on the bar, otherwise go for a low bar 
(aussie pull ups) and try to tention your body during a short time frame 
when you drive your hip to the bar.

start moving your hip by supporting with your legs, 
to reduce the weight first if you have problems with the movement.

Flexion, Extension

Hang on the bar, try to open and close our shoulder plates
so that your body gets into a swing, initialized by the shoulders, 
gained by the hip.

If you are not flexible enough or can not hold the tension 
try to do it on the floor with a pvc pipe.

• Superman hold as close to the floor to over extension
• Hollow body hold to tuck hold, as fast as possible with as many tention as possible

Focus on a smooth movement with no pulling, 
try to stop at any point of your way then the movement 
is safe and controlled.

Transition

If you can already perform a bar muscle ups it is the next challenge
to do more reps at a time. Go up into a dip position on the bar, 
and focus on your body core. Try to balance your core into the bar 
as you lean forward with your upper body and make a dip. 
you can use your legs as a counterbalance, by making a l-sit, 
so you can go deeper into a dip. 

you may already feel the tension in your upper arms, 
that is perfect, try to go as slow as possible, to gain as much stimulus 
for you muscles.

Body tension

If you can hang on the bar and flex and extend good enough, 
try to hold a mat or a abmat between your legs 
(easy is at the ankles, hard further up) and perform a hip to bar drive.

C: WOD

AMRAP for 5min
as many Bar Muscle Ups as possible

D: CASHOUT

25 Air Squats
24 alt. stationary reverse lunges
24 alt. lunge jumps
15 squat jumps