Tuesday, August 27

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 ACTIVATION 2 Rounds: 25 Second Superman Hold 200 Meter Run 15 AbMat Sit-ups 10 Ring Rows 5 Walkouts

Metcon (AMRAP - Reps)

5 Rounds: 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 Timing 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. Substitutions Ring Muscle-ups Reduce Reps 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 Reduce Reps 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)

5 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

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