Trying to make this GOAT work a regular activity and see if that helps to improve.
Before going out (to warm up) repeat of L-Sits from last week…
3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…
- 10 x Pike Lifts
- 10 x Pike Dips (Lift your butt)
- 10 second Bent Knee L-Sit Hold
Then moved out to parcour to work on Bar Muscle Up progressions…
EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 24 minutes, 2-3 minute rest between exercises).
- 3 x Explosive Pullups (as high as possible)
- 5 x Kipping Pulls (the back part of the kip)
- 3 x Pullup Bar Dips (start with a jumping muscleup to get above the bar)
Ring Muscle Up progressions… EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 16 minutes, 2-3 minute rest between exercises).
- 15 second False Grip Hang
- 3 x Chest to Ring Pullups
Results: L-Sits went better than last time so happy with that. Pullups were good enough, need a couple more times to see if I am progressing.