Friday May 17th
Warm-up
A. General
3 rounds
12/10 cal row or 200m run
5/5 front rack lunges @empty bar
5 Romanian deadlift (we NEED a neutral/straight back here)
B. False grip work and drills
– 10 cap pulls
– 10 beat swings
– 10 seconds hold at the bottom of a ring row
– 10 seconds false grip hold assisted
– 5 transition from the bottom of the dip to the top of the ring row
(assisted with feet on the ground): Have your members keep their thumbs sticked to the sternum while they move from the dip to the top of the ring row
– 5 negative strict muscle ups: Slow and controlled.
3 rounds
12/10 cal row or 200m run
5/5 front rack lunges @empty bar
5 Romanian deadlift (we NEED a neutral/straight back here)
B. False grip work and drills
– 10 cap pulls
– 10 beat swings
– 10 seconds hold at the bottom of a ring row
– 10 seconds false grip hold assisted
– 5 transition from the bottom of the dip to the top of the ring row
(assisted with feet on the ground): Have your members keep their thumbs sticked to the sternum while they move from the dip to the top of the ring row
– 5 negative strict muscle ups: Slow and controlled.
Muscle-ups (Max reps)
Metcon (Time)
3 rounds
15 power cleans 135/95
15 thrusters
1km row
15 power cleans 135/95
15 thrusters
1km row
Finisher
Metcon
6 sets
4-8 strict TTB rest 20 seconds 12-16 kipping
Athlete: Same as for the last section.
4-8 strict TTB rest 20 seconds 12-16 kipping
Athlete: Same as for the last section.
Accessory
Feet elevated body rows, chest 2 bar 6 x 20 seconds max reps
rest 1:40 between sets
E4MOM x 4
run 400m
50’ Sled push heavy-ish 20 air squats AFAP
Bench Press
5 sets
5 Bench Press @ heavy 5 L-sit chin ups
Rest 3 mintues between sets
Sumo deadlift
5 sets
5 Sumo deadlifts @ heavy 5 jump squats @ 30%
Rest 3 minutes between sets
Power conditioning
8 rounds
10 strokes on Rower @ 10 damper AHAP 5 slam balls into high box jump
rest 1 minute
Stability
Pistol squat on bosu ball 3 x 6/leg
2 strict
rest 20 seconds 4-6 kipping
rest 2 minutes