Friday 180112

Complete as many rounds and reps as possible in 12 minutes of:
2 Rounds of:
20 Weighted front rack lunge steps, 115#(75#)
16 Toes to bars
8 Power Cleans, 115#(75#)
Then, 2 rounds of:
20 Weighted front rack lunge steps, 115#(75#)
16 Bar Muscle-ups
8 Power Cleans, 115#(75#)

*Continue alternating between toes to bar and bar muscle-ups until 12 minutes is up

Post results to comments or BTWB

Just working on an awesome handstand walking drill!! (PS – this should have had sound)

TOES TO BAR – They aren’t all about your abs

There is a good volume of toes to bar today in the workout.  Some of us struggle with these, and our abs usually take the blame because we think they are weak.  Well, my friend, so many other pieces come into play during this movement.  The following article discusses those other issues.  You can see the full article here


1) Weak lower abdominal muscles is usually the first place we look for the problem and while they can be a culprit, especially in the untrained population, chances are this is actually only a small piece of the puzzle for most folks. If you have trouble with most or all abdominal/midline exercises, this is where you should first focus some attention. Test to see if this is you by hanging from a bar and performing mini-crunches. Bring your knees to waist height without touching the floor between reps. Repeat this for AMRAP in 30 seconds. You should be able to get at least 15 reps in 30 seconds. If you cannot, you might consider putting in some extra time on your abs

2) Weak shoulder girdle and/or lats are the other common culprits when it comes to strength deficiency for completing toes-to-bar. Guess what? The shoulders aren’t just responsible for connecting our arms to our bodies, they are the first thing to activate in the toes-to-bar (and pull-up) and should continue to be active and strong throughout the entire movement not only to protect our shoulder joints but to also provide assistance in the kipping movement on the backswing and to lessen the distance our toes have to travel to touch the bar. The backswing and the toe-distance lessening are mostly controlled by strong lat muscles which allow you to push down on the bar to create a bigger, stronger kip. The stronger this portion of the swing, the higher the body travels and the shorter the distance your toes have to travel to touch the bar.  You should work more pulling exercises and static holds into your routine. Ideas for pulling: pull-ups with varying hand grips, ring rows, DB rows, landmine rows, barbell rows, CrossOver Symmetry, hand-over-hand sled pulls, heck, you could even try swimming. Ideas for static holds: straight-arm hangs with scapular retraction, chin-over-bar holds, chest-to-bar holds, or get your lower abs and scaps at the same time with L-hangs.

3) Lack of thoracic mobility – We have talked about this the last 2 weeks, so you know what’s going on here!

4) Tight hamstrings are the final place to look, especially if you are good to go in the three areas listed above. If your kip timing is on point and you are able to get your knees to your armpits consistently, then you should be able to do toes-to-bar. Once your knees are in your armpits, all it takes is a quick knee-extending kick to touch those toes to the bar. So if you struggle with high-kicks in the warm-up or you can’t touch your toes, lack of hamstring flexibility is likely your demise in toes-to-bar, deadlifts, the second position in Olympic lifting and tying your shoes for time. More hamstring mashing, flossing, inch worming and high-kicking for you. Chances are, you might need a little extra help from a body worker or yoga. Don’t forget that we are always shooting for the ultimate balance in life and athletics. So if you spend five hours per week contracting your muscles by lifting weights in the gym, you should also spend five hours stretching those muscles as well. I wonder how many of our Yins and Yangs are balanced? Just something to consider.

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