Tuesday, January 8

January 9, 2019

Three parts today:
1. Handstand Pushup + Dumbbell Work... coupling gymnastics with a weighted lunge.
2. Conditioning. Reaching further into the time zone ranges.
3. Midline

ACTIVATION
3 Rounds, at low intensity:
1:00 Bike
25 Double-Unders
1:00 Row
50' Walking Lunge (un loaded).

 

Handstand Pushup + DB Lunge (Every 2:00 x 5)

On the 2:00 x 5 Rounds:
40% of Max Kipping HSPU
50' Front Rack Dumbbell Walking Lunge

 

At the start of each minute, athletes complete 40% of their best kipping handstand pushup set. This builds upon a workout last Wednesday, where we completed 30% per round. As an example, if one has 20 unbroken kipping handstand pushups as their best set, that would equate to completing 8 per round.

If we are not completing handstand pushups today, completing 10 dumbbell push presses (allowed to climb in load as the sets progress), can be a sound modification today.

Following, we have out 50 foot walking lunge. This is completed with two dumbbells, both in the front rack position. Aim is to build to a heavy set, over the course of the five rounds.

Final note on the lunges - barring any wrist limitations which can cause injury, for training value, let's not rack the dumbbells onto the tops of the shoulders like we did during the Open last year. Although by far the most efficient, and what we will default to in a Open/competition workout… let's train today. Hold them with elbows high, much like we would for a front rack barbell. Let's make ourselves work for a better position throughout, versus allowing the weights to just rest there.

 

Fuller Circle (Time)

For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2,000 Meter Row
125 Double-Unders
50/35 Calorie Assault Bike

 

If we do not have access to a bike today, we can run 800 meters on both ends, or complete 50 kettlebell swings (50/35).

Reaching longer today.
This is a built-up version of a previous workout completed, named "Full Circle".
Two training goals:

One, to find our pacing. The goal on the bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.

Two, double-unders. Training through large totals is a important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A -> B. Much like Monday's DT repetitions, it's less about how big your sets are to, and more so you manage the rest periods. 50-50-25 and 40-30-30-25 just two thoughts to start with. There is no wrong approach here as it is based on the individual, with the key takeaway being to avoid movement failure, where we hit the wall and slow dramatically.

 

**EXTRA**

Metcon (AMRAP - Rounds)

4 Rounds of a 2:00 Window:
15 GHD Sit-Ups
Time Remaining, Max DBall Hold (150/80)
No rest between rounds - 8:00 running clock.

 

-----------------
"When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." – Henry Ford

We will all face times where it feels like everything is going wrong.
As if the world is coming after us.
In those times, we can go one of two ways.
We can either allow the emotions to arise - that of frustration, panic, and bitterness, or, we can remind ourselves of something.

That this moment of adversity is actually what gives us lift. It is how the plane rises. That this feeling, this challenge, is our catalyst towards reaching the new heights. We are pushing into uncharted territory, new ground for us, which is understanbly why It’s so uncomfortable and nerve-racking.

To find excellence, we seek the hard road. We head directly into the wind. Embracing the adversity, fully recognizing, it will be what brings us to new heights.

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