No barbell today as we focus our attention on gymnastics and conditioning.
Adding 10% to the ring muscle-up conditioning piece from last week to start things out.
Completing a beefed up version of a CompTrain benchmark workout in "Cement Truck".
Finishing the day with a recovery effort on the bike.
MOBILITY - Athlete can complete before class
Pike Stretch: 2 Minutes - http://youtu.be/WSkPQ1lXfNk
Puppy Pose: 2 Minutes - http://youtu.be/GJmSVwsnQaI
Banded Shoulder Distraction: 1-2 Minutes Each Side - http://youtu.be/t07FOe6MOTU
25 Second Superman Hold
200 Meter Run
15 AbMat Sit-ups
10 Ring Rows
Metcon (AMRAP - Reps)
300 Meter Row + 50% Unbroken Ring Muscle-ups
This repeat gymnastic conditioning piece from last week is not for time or score
Increasing the ring muscle-up percentage by 10% over the last time
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.
Strict Banded Ring Muscle-up Drill
*Scale with Ring Kipping Pullup / Pull-up and Ring Dip/Box Dip
Cement Truck (5 Rounds for time)
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Cal Bike or 15/12 Cal Row
15 Toes to Bar
Rx+ 15/12 Cal Bike, 21/15 Cal Row, 21 Toes to Bar
Toes to Bar Subs
Feet as High as Possible
Knees to Elbow
Knees to Chest
"Cement Truck" is a beefed up version of a CompTrain Benchmark workout, "Cement Mixer"
The goal with this interval work is to train large sets of toes to bar with an elevated heart rate
Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00
Your score today is the slowest of the 5 rounds
Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest
With the score today being the slowest of the 5 rounds, you'll want to find a pace in the first couple rounds that you see yourself maintaining in rounds 3-5
With 3+ minutes of work and 1-2 minutes of rest, these won't be all out sprints, rather repeats at about 80-85% of your max effort
With rest built in, let's shoot for really large sets of toes to bar
These are ideally completed in 1-2 sets
Today, it is better to go slightly slower on the bike to go bigger on the gymnastics
Metcon (AMRAP - Rounds)
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast
This is a 15 minute continuous effort, with no rest between rounds
Establish a Cal/Hr, RPM, or Wattage goal to hold for the light, moderate, and moderate/fast paces