Tuesday, February 4

February 6, 2020

 

"Grunt Work" Week 1
---------------------------------
Gymnastic benchmark testing today - strict handstand push-ups and strict pull-ups. Looking forward to re-testing these later in the cycle. Conditioning (in two parts) to finish the day.

1. Mobility and Activation (~10:00)
2. Strict Handstand Push-ups (~5:00)
3. Strict Pull-ups (~2:00)
4. "Bubbles" (~15:00)
Extra
5. Row Conditioning (~20:00)

ACTIVATION
8 Minutes For Quality
5 Lateral Box Step-ups (Each Side)
10 Calorie Row
20 Single Unders
30 Seconds Inchworms

After Each Set: 3 Strict Pull-ups

 

Handstand Pushups 50 (On the 0:00…) (Time)

For Time:
50 Handstand Push-ups

5 Minute Time Cap

Rx+ Strict

Setting a baseline for handstand push-ups to start the day
The first three pieces today are all to be performed on a running clock
We have from the 0:00 - 5:00 for the handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00
While there is a 5-minute limit, you'll have more rest if you finish the 50 reps before the cap
If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

SUBS
Reduce Reps
Max Reps in 5 Minutes
Double Dumbbell Strict Press
Feet on Box (Reduces Weight Being Pressed)

 

Strict Pull Up (1 x Max Effort)

5 minutes to  complete one set of max pull-ups

1 Set:
Max Unbroken Strict Pull-ups

When the clock hits 7:00, you'll have 3 minutes to complete 1 unbroken set of strict pull-ups
Let's only take one attempt at these, as it's unlikely we'll improve the second time around within such a short window
Hold yourself to a high standard of strict movement to get an accurate idea of where you're at on this movement
Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar
If you can get at least 1 rep without banded assistance, let's complete these with full bodyweight
If you're unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep

SUBS
Banded Strict Pull-up

 

"Bubbles" (On the 10:00…) (AMRAP - Rounds and Reps)

AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders

Working a simple and effective combination of bar facing burpees and double unders in today's conditioning piece
This workout starts at the 10 minute mark on the running clock
Bar Facing Burpees:
Set up a bar with standard plates on it to elevate it off the ground
Square up to the bar in the bottom of the burpee
You can jump up or step up out of the burpee
Take off and land with two feet for the jump over the bar
Choose a double under variation or rep number that can ideally be completed unbroken each round

 

**EXTRA**

 

Metcon (Time)

3 Rounds:
35/24 Calorie Row

Rest 1:30 Between Rounds

3 Rounds:
25/18 Calorie Row

Rest 1:30 Between Rounds

3 Rounds:
15/12 Calorie Row

Rest 1:30 Between Rounds

This Row Conditioning piece is a repeat from 11/30/19
We have 9 total intervals on the rower today, with decreasing calories every 3 sets
The goal is to keep the times for the 3 sets at the same calories within a few seconds of each other
As the calories decrease, see if you can increase the intensity
Record your times (not including rest) for all 9 rounds
Your final score is the sum total of time spent rowing

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