Big upper body focus today, as we start the day off with some lower intensity muscle-up skill work.
After that, we'll repeat a strength session from last week. Looking to best our effort from last Tuesday on Strict Press.
Dialing in the dip and the drive of the push press in a technique piece to follow.
Finishing out the day with a longer, high-rep workout in "30 Rock".
Mobility - Athlete Can complete before class
Barbell Thoracic Opener: 2 Minutes
Laying Front Rack Stretch: 2 Minutes
Pike Stretch: 2-3 Minutes
300 Meter Row
15 AbMat Sit-ups
10 Ring Rows
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
*Performed with light kettlebell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon (No Measure)
300 Meter Row + 40% Unbroken Ring Muscle-ups
Strict Banded Ring Muscle-up Drill
This gymnastic conditioning piece is not for time or score
Row at a recovery pace and aim for all 5 sets to be unbroken on the rings
With both movements here involving an upper body pull, let's make sure our timing is dialed in. The legs and hips should lead the way before the arms begin to pull. How we perform one of these movements is likely how we'll perform the other. Lower half before upper half.
Shoulder Press (5 x 3)
This is a repeat from last week, 8.13.19
The goal today is to beat your previous score
We get the most out of these strict presses not by lifting the most weight, but by moving as well as possible with heavy weights. Rather than getting a little help from the hips or arching the back a little bit, let's try to stay as vertical as possible. One way to keep the legs out of it and stay vertical is to squeeze the belly, butt, and quads tight during the whole lift.
30 Rock (AMRAP - Rounds and Reps)
30 Kettlebell Swings (50/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
Rx+ KB 70/50, Push Press (115/85)
Bigger overhead focus today in this longer AMRAP piece
Looking to choose weights and variations that get you in the 2+ to 3+ round range
Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets
Choose a toes to bar variation that you can complete in 3-5 sets within the workout
This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
Taking short, calculated breaks can sometimes allow you to move faster than bigger sets with longer breaks
27/21 Calorie Bike/Row
21 D-Ball Cleans (150/100)
27/21 Calorie Bike/Row
Choose a D-Ball weight that allows you to complete the 21 reps in under 3 minutes (7 reps on the minute)