Saturday 25/05/2024
FitneSS
Strength I: Test
3 Hand Release Deadlifts
Build to a tough but technical 3 reps for the day (Not a 3RM).
Strength II: Test
L-Sit
2 sets of 10+ seconds
Rest 2 minutes between sets
AMSAP L-sit hold
Accumulate a minimum of 40 seconds total
Core Finisher
2 Sets:
EMOM 3 min: 30 sec hollow body tuck hold with alternating single leg extensions
Rest 1-3 minutes
Workout of the Day
5 Rounds for Time, with Buy-In and Cash-Out:
Buy-In:
Row 50/40 calories
Then, 5 RFT:
5 Bar Muscle-Ups or Box Muscle ups
10 Line Facing Burpees
15 Wall Ball Shots (9 kg / 6 kg)
Cash-Out:
Row 50/40 calories
Extra Credit - MU Skill
Quality Reps of Each Step (5 reps each):
Hip drive + press down on bar with straight arms
Note: Each step adds onto the previous one. Focus on not skipping the previous step as you add the next.
Accumulate 10 "top to bottom reps" into the hip drive + press down for quality.
Notes:
Use a box to jump to the support position of the BMU.
Work on falling back into the same position that you create when you 'jump to hollow.'
To accomplish this, 'fall away' from the bar at the top into an "L" position with your legs.
Fall into the 'patient arch' position with tight legs and then into the "toe rise."
This week, add the hip drive and press down on the bar to get your shoulders as high as possible without bending arms.
Accumulate 10 high bar box-supported turnovers for quality. The goal is to get arms straight as soon as possible.
Competition
Strength: Test I
3 Hand Release Deadlifts
Build to a tough but technical 3 reps for the day (Not a 3RM).
Strength: Test II
For Time:
30 Strict Pull-Ups
Time Cap: 8 minutes
No drop from the top, must control eccentric to the bottom.
Barbell Bicep Curl 21s
3 Sets of 21 Reps
7 Partial Reps - Bottom
7 Partial Reps - Top
7 Full ROM Reps
Rest 2 minutes between sets
If no EZ Bar, use Barbell
Barbell Wrist Curl
3 Sets of 15-20 Reps
Rest 1 minute between sets
Workout of the Day
5 Rounds for Time, with Buy-In and Cash-Out:
Buy-In:
Row 50/40 calories
Then, 5 RFT:
5 Bar Muscle-Ups or Box Muscle ups
10 Line Facing Burpees
15 Wall Ball Shots (9 kg / 6 kg)
Cash-Out:
Row 50/40 calories
Extra Credit: Handstand Endurance
Part 1
As Many Rounds and Reps as possible in 90 seconds:
Handstand Walk
Done in 7.6m (25ft) unbroken sections
Rest 90 seconds before Part 2
Part 2
As Many Rounds and Reps as possible in 90 seconds:
Freestanding Handstand Hold
Done in a 1.2m x 1.2m (4ft x 4ft) box (accumulated time)
Rest 90 seconds before Part 3
Part 3
As Many Rounds and Reps as possible in 90 seconds:
2 Wall Walks
6 Kipping Handstand Push-Ups