8.19.2021
Warm-up
[3:00-17:00]
2 Rounds
1:00 Row
8 A-T-Y-W with 5# Plates
10 Scapular Pull-Ups
10 Kip Swings
10 V-Outs
10 Hollow Rocks
Specific Prep
[17:00-21:00]
Practice holds:
Ring support -or- bar support
Bottom Dip Hold
False Grip Ring to Chest hold -or- chin over bar hold
Muscle up Row Transitions
Gymnastics
[21:00-30:00]
Muscle-ups (Every 90sec; 4-6 reps x 6 Sets)
Metcon
Strict Muscle-Up Strength:
• 15sec Ring Support Hold
• 10sec Bottom of Dip Hold
• 10sec False Grip Ring to Chest
• 15sec Muscle-Up Row Transitions
Metcon
Upper Gymnastics Strength work:
• 15sec Ring Plank Hold
• 10sec Bottom of Ring Plank Hold
• 10sec False Grip Ring to Chest (walk feet up)
• 15sec Muscle-Up Row Transitions
Specific Prep
[30:00-40:00]
Go Over Deadlifts, Scaling Mods for Pull-Ups, and build weight to working loads
+
Build to DL working weight in 3-5 sets of 3 reps
Metcon
[40:00-52:00]
Charlie Work (Time)
For Time: (FIRM TIME CAP 12:00)
35/25 Strict Pull-Ups
EMOM, Starting at 0:00
Complete 3 Deadlifts (225/155#)
Open/RX+: 50/40 Strict Pull Ups / DL (275/185#)
CC: GRIND
Time Domain: 5:00-9:00
Choose a bit heavier load for the Deadlifts today, something challenging but you can keep set of 3 unbroken. (No heavier than 70-75% of 1RM DL today)
DON’T rush the strict pull ups today, and start the "half kip / body shakes" just to squeeze a quick rep in. Look for full range of motion and control up and down today. QULAITY over speed on these
Charlie Work (BUILD) (Time)
For Time:
30/20 Jumping Pull-Ups with 2 second eccentric
EMOM, Starting at 0:00
Complete 3 Deadlifts (155/105)
Cool Down/Stretch
[52:00-60:00]
1min Couch Stretch (each side)
1min Prayer Stretch
1min Rig Crossbody Lat Stretch (each side)
1min Scorpion (each side)
2min Saddle Pose
Accessory Work
Metcon (Time)
3 Sets, for Quality
5 Glute Ham Raise @30X1 (Eccentric Focus)
12sec/12sec Copenhagen Plank
1:00 Sorenson Hold
Rest as Needed
3 Sets, for Quality
15 Hip Extensions
20 GHD Sit-Ups
1:00 Double Under Practice or Triple Under Practice
Conditioning EXTRA
Metcon (Time)
Run 2 miles at easy to moderate paceGoal is to move the entire 2 miles
