Today we'll be doing more strength development and give your hands a break so there will not be much kipping ; )

As a refresher, please re-watch the 'What does "31X1" mean?' video about tempo training from last week. It's important to fully understand this concept prior to today's programming. While there's not anything fancy or new today, try to focus on making each rep better than last week!

WARM-UP / ACTIVATION
3 rounds, not for time;
5x Glute Bridge ▶️ 🎥
5x Beat Swings ▶️ 🎥
5x Strict TTB ▶️ 🎥
5x Hollow Hop-in + Kip Lever, singles ▶️ 🎥

TRAIN
12 Min EMOM (4 total sets)
Min 1 • 5x Tempo Strict Pull-ups ▶️ 🎥 @ 31X1
▸ If you can't do all 5 tempo pull-up reps unbroken, please drop from the bar, reset, and finish the reps at the right tempo.
▸ If you did weighted pull-ups last week, increase the weight this week

Min 2 • 10x Weighted Glute Bridge w/ pause at top ▶️ 🎥 @ RPE-8
▸ Increase weight from last week, if possible while maintaining perfect tempo
▸ Struggling with the weighted glute bridges? Try using a dumbbell, kettlebell, or plate instead of a barbell!

Min 3 • 30sec x Hollow Hold ▶️ 🎥

COACHING
Have a Bar Muscle Up question or video to share with a WODprep Coach?
➥ Post inside the WODprep Coaching Space as Bar Muscle Up Mastery 3.3

Bar Muscle Up Mastery | © WODprep 2023