Tuesday, January 15

A gymnastic focus today. Starting with focus work at specific time intervals for a total of 5 rounds. This will lead us into our timed conditioning for the day - a two part workout that starts with a gymnastic emphasis on ends with a barbell emphasis. Midline to finish. ACTIVATION 2 Rounds, at low intensity: 2:30 Bike 5 Scap Retractions 5 Kip Swings 5 Strict Pull-Ups 10 Pushups 15 AbMat Sit-Ups 2 Rounds: :30s Walkouts :20s Handstand Hold (against wall) :10s Deadhang Pull-Up Bar Hold

Metcon (5 Rounds for reps)

Gymnastics Conditioning 10:00 Effort on Athlete's Choice: Bike, Row, or Run On the 2:00 - 30% of Max Ring Muscle-Ups On the 4:00 - 40% of Max Ring Muscle-Ups On the 6:00 - 50% of Max Ring Muscle-Ups On the 8:00 - 40% of Max Ring Muscle-Ups On the 10:00 - 30% of Max Ring Muscle-Ups This is not for score. All athlete's start on the monostructural effort, moving at conversational, moderate pace. Every 2:00, where the clock continue to run in the background, athlete's complete X% of their best ring muscle-up set.

If we do not yet have ring muscle-ups consistently, we can practice in one of many ways: 1) Strict Banded Ring Muscle-Ups. Completing for a fixed number of repetitions per round trains both strict strength, as well as the specific mechanics of the movement most especially in the turnover. We have seen great success with this movement with our athletes who put in the time towards both the repetitions, but also the mechanics and integrity of the movement. Fixing to 5 repetitions per round is a good starting point, adjusting from there. 2) Ring Rows + Strict Ring Dips - Fixing the amount such as in option #1, athletes can compete a specific amount of strict pull-ups and dips (banding as required) at each time interval. 5 of each movement fits well here, much like in option #1.

Chain Reaction (Time)

3 Rounds: 21/15 Calorie Bike/Row 7 Pull-Ups 7 Toes to Bar 7 Chest to Bar Pull-Ups Directly into… 3 Rounds: 9 Power Cleans 9 Push Jerks Rx Barbell - 155/105

This is a two-part workout, with a single total time being our score today. Starting with the first part, we have three rounds of a bike/row, with a gymnastic complex.The second part is three rounds of barbell work. Beginning with the end in mind, the bike/ row is important, but we need to ensure we are moving into our second part with gas in reserve. This is where some athletes may find themselves pushing too aggressively. We want to take advantage of the accumulation of calories under intensity here, but not to the point where we are breaking excessively in the movements that follow. For a visualization of a pace, let's start with the mental image of a 5:00-7:00 bike pace. That is, if we were going for a time trial in that rough distance. It's not a sprint pace, but it's not a relaxed piece either. Moving onto the gymnastic complex, we have three separate movements, and they progress from easiest to most difficult. This proves to always be a challenge, as the more fatigued we get some the simpler movement, the most challenging the following, more complex movements, become. Breaking early, before we need to, is a good thought process here to avoid reaching a failed repetition. Often, we'll be challenged with the "change of movement". That is, when we transition from the pull-ups to the toes to bar, we fall off our rhythm, and have to restart our kip swing to regain composure. If this is common for us, it may be best to drop off the bar after the 7 pull-ups, effectively buy-in a brief moment to recover, followed by jumping back up and into the toes to bar. What we want to avoid here is the lost moments swinging on the bar - losing both grip strength and seconds. Lastly, our barbell couplet to finish. Just short of a "broken up Grace", we have a total of 27 power cleans and 27 push jerks. It won't be round 1 that will separate athletes, but rather rounds 2 and 3. Re-iterating a theme we mentioned earlier, "beginning with the end in mind", applies very


Not for Score, 2 Rounds: :30s Single Arm OH Hold (left arm) 15 GHD Sit-Ups :30s Single Arm OH Hold (right arm) 15 GHD Sit-Ups :30s Double KB FR Hold 15 GHD Sit-Ups Athlete's choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work. On the single arm overhead holds, it can be common to find ourselves compensating to one side. This is seen (and felt) through our body leaning left or right in an attempt to place our center of mass directly under the overhead load. Although this makes logical sense for the body to naturally want to do so, let's fight against this and force our midline to do the work. Square ourselves to the front, cinching the rib cage down, visualizing our midsection as a concrete box. On the front rack hold, this is completed with either two dumbbells or kettlebells, both held in the front rack position.

-------------- "When you have one foot in the past, and one in the future, you piss on the present." - Dan Harris It's tempting to daydream about the future, and it's far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three. When we think of the underlying reason why one would study the past and to plan to future, we can come to the agreement there’s a singular purpose - to make today, our very best. There is never a reason not to pursue that aim, well knowing that today could very well be our last. Happiness is not something we postpone for the future; it is something we design for the present.

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