WEDNESDAY 191106 OPEN GYM
6-7 Coach Gaela, 9-1130 Coach Gaela
430-730 Coach Gaela

For Time: Clean & Jerks and Bar Muscle-Ups
12-9-6-3 reps for time of:

• Clean and jerks 185/125
• Bar muscle-ups

This workout is Fran’s heavier and more sophisticated step-brother. By that, we mean that it should be a faster workout, closer to a sprint than to a suckfest. In terms of time, we are looking for something around the 8-minute mark. The weight and skill level are high, but the number of reps is somewhat controlled. For the barbell, you should choose a weight you can cycle for 10+ reps unbroken when fresh if you really had to go for it. During the workout, fast singles would be the best strategy for most. If scaling the muscle-ups, choose a modification that preserves the nature of the movement and the metabolic stimulus. Doing singles here is also an option as long as the movement is excellent and the cadence is pretty high –at least 10 reps per minute. If after the third rep you are chicken winging that thing, don’t be proud, use a band or do a jumping muscle-up. This is Fran’s step-brother because it will remind you of Fran in all its fiery gloriousness, but it will be confusing about which one you prefer. You will feel that cough hovering around, don’t let it get you too early. Keep picking that bar up, keep jumping to that bar! Just start! Below are some suggested scales.

OPTION 1
10-7-4-1 reps for time of:
Clean and jerks 155/105
Bar muscle-ups

OPTION 2
10-7-4-1 reps for time of:
Clean and jerks 135/95
Banded bar muscle-ups

OPTION 3
8-6-4-2 reps for time of:
Clean and jerks 115/75
Jumping bar muscle-ups


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