Monday, October 28

October 29, 2019

 

Two parts today:
1. Gymnastics - Fine tuning our pullups / ring muscle-ups under fatigue.
2. Conditioning - A modified version of "Jackie".

ACTIVATION
EMOM 8:
Minute 1:
1 Minute Easy Machine
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.

Minute 2:
2 Walkouts
2 Super Slow Wall Squats

 

Metcon (AMRAP - Reps)

Alternating EMOM x 10:
Minute 1 - Work
Minute 2 - Rest

Minute 1:
Seconds 0-20 - Max Power Cleans (135/95)
Seconds 20-30 - Rest
Seconds 30-60 - Max Chest to Bar Pullups

Rx+ Ring Muscle Ups
Track total reps between Power Cleans and Chest to Bar / Muscle Ups

 

Jackquinn (Time)

For Time:
100/70 Calorie Row
... Directly into:
3 Rounds:
50 Wallballs (20/14)
30 Alternating Single Dumbbell Power Snatches (50/35)

Larger row buy-in (completed once at the start)
3 Rounds of the couplet to follow.
Simple movements inside the couplet (WB+Snatch), but challenging under the fatigue of the start with the row.
Aim is to get comfortable cycling large sets of these movements despite that fatigue.

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