Tuesay, August 13
Big upper body focus today on both gymnastics and weightlifting. Working on gymnastics efficiency with a complex conditioning piece to start. After that we'll press some heavy weight vertically and horizontally with the strict press and bench press. A tabata style press and pull workout to follow up the strength work. Finishing out the day with a lot of folding over, as GHD Sit-ups are paired with Inchworms in a not for time midline piece. 2 Rounds: 1 Minute Assault Bike 5 Walkouts 15 Second Superman Hold 2 Rounds: 20 AbMat Sit-ups 15 Air Squats 10 Push-ups 5 Strict Pull-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats
5 Rounds For Time: 6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups *Every Break: 150 Meter Row 12 Min Time Cap The five rounds of this gymnastic complex are to be completed for time The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters You can do as as many unbroken complexes in a row as you'd like, there is no need to stop after the 4 bar muscle-ups If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 150 meter row There is no need to row following your final bar muscle-up in round 5 Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh There is also the option to shorten the total volume to 3 or 4 rounds The most common strategy here will likely be to break after the 4th bar muscle-up of each set and take the 150 meter row penalty If you are more comfortable on these movements, it may be best to go with 1+ or 2+ complexes straight, as that limits the total number of trips to the rower On every row, find a recovery pace that allows you to go back to the rig for a very large set Each 150 meter row will likely take around 40-60 seconds to complete between the actual work and transition to and from the machine On all three movements, focus on leading the way with the feet This is easy to keep top of mind, because you'll already do it on the toes to bar Leading with the feet on the pull-ups and bar muscle-ups help you maintain rhythm, stay hollow, and "pull" less of your body weight If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex: 6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups
Shoulder Press (5 Sets of 3)
Building to a heavy set of 3 across the 5 sets today The strict press will come from the racks today Lumbar Curve Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more "oomph" into each press. Let's try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.
Bench Press (5 Sets of 3)
Building to a heavy set of 3 across the 5 sets today If you don't have a spotter, do not put clips on the bar so it is easy to dump the weight
Swole Cycle (AMRAP - Reps)
8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Assault Bike Calories Strict Handstand Push-ups Assault Bike Calories The strict movements are the focus of this 4-station tabata workout You'll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on… Your score at the end of the 16 minutes is the total reps completed during your work stations Enter total reps at each station and SugarWOD will add them up for you Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows On the strict movements, try to move for the as much of the work window as possible without feeling like you're hitting a wall If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest Below are some potential strategies from the strict movements: Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps) Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest) Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on) Work for all 20 seconds if you think that is sustainable Find a moderate-fast pace on the bike that you could see yourself holding for 5 minutes straight Settle into a pre-determined RPM or Wattage and make it your goal to stay there
Metcon (AMRAP - Rounds)
3 Sets, Not For Time: 7 Inchworms 21 GHD Sit-Ups Focus here is on control over speed in this higher interference midline piece Stay tight and keep the body as straight as possible on the inchworms Video Rest as between movements and sets to maintain quality Straighten the Knees on Both The focus for both the Inchworms and the GHD Sit-ups is to straighten the knee. For the inchworms, the knees should remain locked throughout the whole movement. While this is definitely harder, we get a lot more out of the movement by staying locked out. On the GHD Sit-ups, we want to straighten the knees aggressively to assist with the sit-up. Bend the knee on the way down, then drive the knees down to straighten the leg on the way up.