Day #4 of "Sled Dog".
Full cycle details will always live in the "Workout Prep Notes".
4 Parts today:
1) Ring MU testing. Establishing a baseline for percentage work in our training cycle.
2) Stamina Squats - Session #2 for the week.
3) Conditioning - "Encore".
4) Odd-Object Conditioning
Not for Time, and at a Controlled Intensity:
15/12 Calorie Row
1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats)
12/9 Calorie Bike
10 Russian KBS + 25 Double-Unders
4 Russian Baby Makers
5 Ring Kip Swings
:15s Hollow Rock Hold
Ring Muscle Ups (1 x Max Effort)
1 Attempt for Max Reps
This will serve as a baseline for percentage work moving forward.
If we are not completing ring muscle-ups today, what we don't want to test here is max CTB pull-ups. Although a good test, we will be completing CTB pull-ups on this cycle fairly frequently and we will run into some overlap which will not be ideal.
If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless. Instead, let's use this day to either work on a drill we've been working in recently, or the recommendation below, the strict banded ring muscle-up.
Strict Banded Ring Muscle-Up - http://youtu.be/jtmu_0qVZnk
Although every athlete is at a different stage in their progression, this easy set-up makes the strict banded ring muscle-up one of our favorites. If we will be completing this movement today, our aim in this portion will be to set the clock for 10:00, allowing us to work with varying bend tensions. Let's build to a 7-10 rep for the day. This will take some time playing with varying bands, nevermind applying patience towards learning the movement. When we find that corresponding difficulty, we can use this band level in following progressions, building our strict strength on the rings throughout the cycle.
Stamina Squats - High Reps (4 x 9)
12 Back Squats - 70% of 3RM Back Squat
Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12. Times from the 4x9 will display below.
We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.
Although "for time" typically indicates "competition", this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages.
In today's stamina squat session, we are moving *for time*. Start at 70% of 3RM and stay at same weight. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.
40/30 Calorie Row
20 Lateral Burpees Over Ball
10 Dball/Stone over Shoulder
Rx Dball 100/80, Stone 95/65
Rx+ Stone 130/95, Dball 150/100
In "Encore" we have a triplet that finishes each round with 10 heavy Dball cleans.
Stimulus wise, we are looking to challenge ourselves on the Dball, but not to the tune of us ever needing to stare it down for 10 seconds between reps. Heavy and challenging, but metabolic is the aim. To complete a full repetition, we are looking for a full clean up, and over, the shoulder. Ball finishes on the opposite side of the athlete (does not stop on the shoulder).
On the burpees, we are looking for lateral burpees over the bag. Fully recognizing that the standard is not as clear cut as a barbell, it is the stimulus we are after. Two foot jump, with our feet going up and over the bag (not around).
This is a workout where we are looking to be constantly moving. In order to do so, we first want to dial in our pacing. A consistent push forward can very easily catch an athlete who takes off guns blazing, and requires larger breaks between reps. This is a longer effort, and requires concentration on the first round to set ourselves up for success in the later.
Metcon (AMRAP - Rounds)
5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull Aparts
On the Sled Drag, we are facing away from the sled, and attached by harness or straps. Rest as needed between all sets, with the intention being that we build to a heavy on the sled drag over the five sets.
On the Farmers Carry, athlete's choice to complete this with dumbbells, kettlebells, or torpedos. Stimulus wise, we are looking to choose a load that we are very confident we could complete 200m unbroken with, but we "aren't sure" about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.
On the Banded Pull Aparts, let's complete these with speed. Aim is to complete all 100 unbroken. Move quickly and explosively.