Friday, September 6

September 13, 2019

 

Retesting 2 benchmarks from earlier in the cycle - 1 gymnastic and 1 weightlifting.

We'll start out with a max set of ring muscle-ups, then move to a 10RM thruster.

After that, completing a simple couplet workout of ascending wallballs reps and assault bike.

Finishing out this Friday with a skill conditioning piece that will challenge our breathing and stability while upside down in a handstand walk.

ACTIVATION
2 Rounds:
18 Second Superman Hold
15 AbMat Sit-ups
12 Calorie Bike
9 Medicine Ball Squats
6 Walkouts

 

Ring Muscle Ups (1 x Max Unbroken Set)

Retesting our baseline unbroken set of Ring Muscle-ups from the beginning of the "Sled Dog" cycle (7.5.19)
If we are not completing ring muscle-ups today, what we don't want to test here is max Chest to Bar Pull-ups.
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 on recently, or the recommendation below, the strict banded ring muscle-up.
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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, never mind 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 c

 

Thruster (2 x 10)

Warmup Sets
3 Sets of 6 Reps @ Lighter Weights

2 Attempts at Set of 10

Retesting the 10RM Thruster from 8.15.19 as we look to improve our score
We'll take the bar from the ground for our 10- rep heavy thruster
You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count
Squat cleaning the first rep is allowed

Charlie Horse (Time)

For Time:
10 Wallballs, 15/12 Calorie Bike/Row
20 Wallballs, 15/12 Calorie Bike/Row
30 Wallballs, 15/12 Calorie Bike/Row
40 Wallballs, 15/12 Calorie Bike/Row
50 Wallballs, 15/12 Calorie Bike/Row

Medicine Ball: 20/14

Alternating between wallballs and bike/row in this climbing couplet workout
With 150 wallballs total, let's choose a weight that you can complete 50+ unbroken when fresh

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75' Handstand Walk (Practice)

Rest 2 Minutes Between Sets

Working on getting upside down under some midline and breathing fatigue
While this work isn't for time, move with a purpose from movement to movement and rest as needed following the handstand walk

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