For TimeMetconBenchmark06:00
Bicouplet 2
12-9-6
Weightlifting
Gymnastics
Solo
Workout Details
For Time
06:00
For Time:
12-9-6 reps of:
Snatch
↳ 135/85 lbs (61/39 kg)
Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself during the snatches; focus on technique rather than speed to avoid burnout.
- 2Consider breaking the bar muscle-ups into smaller sets if you find them challenging.
- 3Micro-rest between movements if needed to maintain form; aim for 5-10 seconds to catch your breath.
- 4Use the fast transition between movements to save time; jump onto the bar immediately after finishing the snatches.
- 5On the snatch, ensure your grip is solid and your hips are engaged for optimal power during the lift.
Safety Considerations
Technical Focus
Maintain a neutral spine during snatches to avoid lower back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on an even pace.)
Mobility Work:
- 10 Shoulder Pass-Throughs
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Wrist Stretch
Activation Sets:
2 rounds- 5 Power Snatches with Light Weight(Focus on form.)
- 5 Jumping Pull-Ups(Practice the motion of the muscle-up.)
Scaling Options
Intermediate
Reduce weights and modify movements where necessary.
- 1
snatch
Reduce weight for snatch.
Weight: 110/65 lbs (50/30 kg)
- 2
bar muscle up
Substitute with banded pull-ups.
Scaled
Significantly reduce weights and simplify movements.
- 1
snatch
Low-weight or PVC pipe snatch.
Weight: 80/55 lbs (36/25 kg)
- 2
bar muscle up
Substitute with ring rows.