Iron Strong Athletics – Strength and Conditioning

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Skill Work

Warm-up (No Measure)

Bar Muscle Up Progression:

General Warm up

Beginner (needed foundational strength/skill)

10 Vertical Ring Rows

:30 Scap pull up hold

10 banded lat press downs

10 Kipping swings with active should position

Intermediate: (has kipping pull ups)

10 Kip swings

10 Dynamic swings

10 Kipping pull ups

10 Single kip to hips

Advanced: (has Bar muscle ups)

10 Dynamic Kips

10 Kipping Chest to Bar

10 Kipping hip to bars

5 Bar Muscle Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)
Bar Muscle Up Scaled Options:

-Jumping Bar Muscle Up

-Chest to bar pull ups

-Pull ups / Jumping pull ups

-Ring Rows

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (BB or DB)

(No Measure)