Wednesday, October 30

October 29, 2019

 

Two parts to our training day:

1. Skill conditioning, coupling the OHS barbell with a gymnastic complex.
2. Conditioning in the form of a paired down benchmark workout of ours: "Tri Sprint Intervals V2".

ACTIVATION
EMOM 9:
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms
Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

 

Metcon (5 Rounds for time)

On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups

Take OHS barbell from the floor.

Barbell cycling and gymnastics. Fine tuning this combination.
A moderate load on the OHS, where we can cycle through without a pause for all five rounds.
Aim is to move directly into the gymnastic complex to follow.
Naturally, OHS take a toll on our pulling/grip strength, resulting in a effective training combination.
Record all five completion times.

 

Tri Sprint Intervals V2 (Calories)

3 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

A modified version of the original V2 workout (5 rounds originally, completing 3 today).
Reducing volume so that we are fine tuning our engine, but not overdoing it for Friday.
Let's push our intensity, but focus on consistency across the three rounds.

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