Up and Over 19.4

It was time to put see how much I have fallen off by not doing Bar Muscle ups in almost a year. Not having a pull-up rig at home makes it almost impossible to work this movement into my training, so ring pull-ups have been my substitute.

I was pleasantly surprised how smoothly “Open 19.4” went for me. The snatches were light enough to go unbroken and lower the bar directly back to the ground, which saved me some time. The first 3 rounds flew by at 3:49.

The 6:49 mark was were the workout began. Stringing together 7 bar MU’s to start was too aggressive but felt great in the moment. I jumped off and did a set of 3 to complete my first round of 10. On the nexxt 2 rounds I had to break the MUs into much smaller set of 3’s and 2’s. Round 3 was quick doubles and a single to complete the workout.

Getting over the fear of having lost my Bar Muscle ups was the most challenging part. After completing my first set I knew that I could push through for the remaining minutes of the workout.

3 Rounds:
10 Snatches (95/65lbs)
12 Bar-Facing Burpees
Then, Rest 3 Minutes before continuing With:
3 Rounds:
10 Bar Muscle-ups
12 Bar Facing Burpees
*Time cap: 12 minutes

Score: 115 (tie break 3:49)

Overall I’m happy with the my score and how this workout went. I walked having beaten the goal I had in my head (and without ripping my hands).

All About the Traps

Working out by myself in the morning is hard to do. Often it’s the only time I get. It’s nice to do movements with kettlebells and bodyweight so I can jump right into a workout. Yes, not the best idea to skip a warm-up but when the weights are light enough and I’m tight on time, sometimes I do.

6 Round for time:
12 Kettlebell Snatches (1 pood)
12 Burpees
50 Double-Unders

Score: 14:25

The combination of alternating Kettlebell snatches, Burpees and Double-Unders kept my traps engaged for almost the entire workout. Perfect morning workout, you can get straight to it without a lot of thought or strategy.

6-round morning garage WOD with a kettlebell and a jump rope