Sept 6, 2017

 

a) WARM UP:

  • Row for 2 mins

Then 2 rounds:

  • 5 ring rows
  • 5 push ups
  • 5 scap pull ups
  • 5 push ups
  • 5 jumping pull ups

Then grab a bar, warm up the bench press.

b) STRENGTH:

STRICT LYNNE

5 Rounds:

  • Max Effort Bench Press Repetitions (Bodyweight)
  • Max Effort Strict Pull-Ups

Transition immediately into the strict pull-ups after the bench press.

Rest 4:00 between rounds.

** Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups (scaling options: For bench – first round is at least six bench press repetitions.  For pull ups – 6 rep minimum using bands).

c) Row conditioning:

3 Rounds:

  • :30s @ 2K Pace, :30s Rest
  • 1:00 @ 2K Pace + 5 Seconds, 1:00 Rest
  • 1:30 @ 2K Pace + 10 Seconds, 1:30 Rest
d) STRENGTH ACCESSORY:

  • 3 Sets of 12 – Barbell Bent Over Row
  • 3 Sets of 16 – Weighted AbMat Sit-Ups (Anchor your feet, and you choose the weight)
  • 3 Sets of 20 – Glute Bridges

e) GYMNASTICS ACCESSORY:

Muscle Up work

– Every 30 seconds, for 6 minutes (4 sets) of:

  • Interval 1 – Full Support Hold on Rings x 20 seconds
  • Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
  • Interval 3 – Ring Dip Negatives x 4 reps @ 3101

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

f) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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