Closing out week #2 of "Grunt Work".
Full cycle details will continue to live in the "Workout Prep Notes" for reference.
A gymnastic focus today after a barbell intensive Friday. Handstand walk practice to start our Saturday. 10:00, purely for technique. Followed by two conditioning parts:
1. Gymnastic conditioning, building capacity on our kipping HSPU.
2. For time, a triplet of running, toes to bar, and burpees. Building the engine today.
200m Run or 250/200m Row:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
5 Strict Toes to Bar
Metcon (AMRAP - Reps)
On the 3:00 x 4 Rounds:
15/12 Calorie Row
Max Kipping HSPU in time remaining.
Each 3:00 window starts with the "buy-in", of 15/12 calories on the rower and 40 double-unders. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the kipping handstand pushups.
Round times start on the 0:00, 3:00, 6:00 and 9:00, with no rest between. At the 3:00 mark, we move directly into "round 2".
If we are not completing kipping handstand pushups today, let's modify to build the strict strength today with standing dumbbell strict presses. Choose a load that we estimate we could lift for 15-20 repetitions when fresh.
Lastly, our aim is to be complete with the buy-in portion by the 2:00 mark. If we are struggling with the double-unders, cap our efforts there, leaving at least a full minute on the wall for the handstand pushups.
"Tip Toe" (Time)
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
21-18-15-12-9-6-3 of toes to bar and burpees, with a 200 meter run before each round.
Looking at the workout as a whole, our first target are the toes to bar.
This is a movement that, when fatigued, can slide away dramatically. From sets, we're reduced to smaller groups if not singles. War-gaming our efforts around the toes to bar is a wise move as it's the only place in the workout where we may have to fully stop due to the muscular stamina.
What is also worth mentioning is that the burpee, with it's explosive tuck after ground contact, taxes the midline. This combination will result in compounding fatigue on the hip flexors and abdominals. This is just as much of a test of midline, as it is conditioning.
A TTB break-up strategy early will help us out late. The separation won't take place necessarily in the round of 21's - it wil be the 18's, 15's, and 12's. The rounds we enter fatigued in. On the round of 21, even if we could do 21 unbroken, a 6-5-5-5 repetition scheme as a talking point may be our best move. Controlling our sets to lower counts can help us manage the midline fatigue.
On the following burpees, let's train the two-foot jump up today. In the Open, we were allowed to step-up our burpees, but for today's training purposes, we want to go after the midline. Let's jump up each rep. These are not over a barbell - traditional burpees.
Lastly, the runs. These are the pacers. Knowing that we need to manage a larger amount of toes to bar, these runs are the breaks betweens. By no means a throwaway, but we are not looking to win the runs in the first rounds. Instead, looking at the repetition scheme, it would be in our best interest to try to get faster each round as the TTB/burpee reps go down. In order to do that, we need to start at a conservative enough pace in rounds 1 and 2.
Handstand Walk (10:00 Min Practice)
Practice time. Distance, varying directions, obstacles. Let's challenge ourselves at our own respective level.