Saturday, August 22

"Grindstone" Week #9 ------------------- 1. Mobility and Activation (~10:00) 2. Conditioning (~25:00) 3. Capacity Builder (~15:00) WARMUP 2 Rounds For Quality 200m Run 10 Banded Hamstring Pull Downs: 10 Each Side 15 Banded Pull Aparts 10 Scap Pull-ups on Rings 10 Push-ups

Excalibur (Time)

For Time: 800 Meter Run 7-5-3: Ring Muscle-ups Power Snatches (135/95) 800 Meter Run 7-5-3: Ring Muscle-Ups Power Snatches (135/95) 800 Meter Run Today's workout is a longer effort that combines cardio, high skilled gymnastics, and Olympic weightlifting After completing the opening 800-meter run, work through all reps of the 7-5-3 couplet before moving on to the next run Repeat this flow for the remainder of the workout The intended time range for this workout is between 14-22 minutes

RING MUSCLE-UPS If you have 10+ unbroken ring muscle-ups when fresh, complete this station as written If you're not there yet, consider reducing reps or choosing a variation from "subs" Some volume modifications from the 30 total reps could be: 6-4-2 (24 Total Reps) 5-3-1 (18 Total Reps) 2-2-2 (12 Total Reps)

POWER SNATCHES Choose a weight that you are capable of cycling for 7+ reps unbroken when fresh This moderate weight will likely be completed as steady singles within today's SUBS 800 METER RUN 1,000 Meter Row 2,000 Meter Bike Erg 800 Meter Ski Erg 50/35 Calorie Assault or Echo Bike RING MUSCLE-UPS Reduce Reps Jumping Ring Muscle-ups Banded Strict Ring Muscle-up Drill

Metcon (AMRAP - Rounds and Reps)

Capacity Builder AMRAP 12: Chest to Bar Pull-Ups On the 0:00, 3:00, 6:00, and 9:00: 300m Row 15 Kipping Handstand Pushups We are going to build some gymnastic capacity to finish the day. We will alternate between a push and pull. We will start the piece with the row and handstand push-ups before we begin our pull-ups. Combining a row with chest to bar pull-ups will make these pull-ups considerably more difficult. Break early and often. Our score will be the total number of pull-ups completed. SUBS CHEST TO BAR PULL-UPS Chin Over Bar Pull-ups Banded Strict Chest to Bar Pull-ups Ring Rows 15 KIPPING HANDSTAND PUSH-UP 10 Box Handstand Push-ups

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