Tuesday, December 10

December 17, 2019

 

"Silverback" Week 4:
- - - - - - - - - - - - - - - -
No barbell today as we focus in on gymnastics skill.

Also completing a CompTrain Benchmark in "Lead Foot".

2or3 Sets:
5 Inchworms
10 AbMat Sit-ups (No Arms)
5 Strict Pull-ups
200 Meter Row

Metcon (Time)

Strict Gymnastics
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit

5:00- 10:00
3 Deadstop Handstand Push-ups (1 Second Pause on Floor)
6 Strict Toes to Bar

10:00- 15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice

Similar to last week, we'll work through these 5-minute couplets AMRAP style, but for quality over speed
For Example: When you finish the 15 Second Hanging L-Sit, you'll move back to the 3 Deficit Strict Handstand Push-ups
None of these movements have to be completed unbroken
Break them up in a way that preserves quality of movement

SUBSTITUTIONS
Deficit Strict Handstand Push-ups
Reduce Deficit
Reduce Reps
Double Dumbbell Strict Press
Hanging L-Sit
Reduce Time
Feet as High as Possible While Hanging
Deadstop Handstand Push-ups
Reduce Reps
Deadstop Double Dumbbell Strict Press (Pause 1 Second on Shoulders)

Strict Toes to Bar
Reduce Reps
Feet as High as Possible (Without Swinging)

Tempo Strict Pull-ups
Reduce Reps
Banded Tempo Strict Pull-ups

Freestanding Handstand or Handstand Floater Practice
Reduce Time
Handstand Hold on Wall

“Lead Foot” (AMRAP - Reps)

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

"Lead Foot" is a repeat benchmark workout last completed on 5.7.19
These 4 minute windows are designed to be fast and furious
With 4 minutes of rest built in, we want to push the work windows hard
A good scoring goal to shoot for on each round is:
1st AMRAP: ~1 Round
2nd AMRAP: ~1+ Round
3rd AMRAP: ~1.5 Rounds

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