Saturday 21/09/2014

Fitness

A.10 Rounds for Time Workout

10 Rounds for Time:

• 10 Burpee to 6" Reaches

• 10 Toes to Bars
  Time Cap: 18 minutes

B. Rack Deadlift

4 sets of 6-8 reps

• Rest 2 minutes between sets

• Aim for an RPE of 8/10 on all sets

Competition

A.10 Rounds for Time Workout

10 Rounds for Time:

• 10 Burpee to 6" Reaches

• 10 Toes to Bars
  Time Cap: 18 minutes

B. Every Minute on the Minute (EMOM) for 12 Minutes (3 rounds)

• Minute 1: 8 Half Kneeling High to Low Banded Woodchops (each side)

• Minute 2: 8 Half Kneeling Low to High Banded Woodchops (each side)

• Minute 3: 5 Bodyweight Curtsey Squats (each side)

• Minute 4: 5 Rotational Kettlebell Swings (each side)

C. Sandbag to Shoulder Practice (10 minutes)

• Working sets of 2-3 reps

  • Suggested weight: 150lb (68kg)/100lb (45kg)

  • Start lighter if unsure of form or proficiency

D. Pegboard or Seated Legless Rope Climbs

• Accumulate 8-10 reps (athlete's choice)
  Focus on skill work, progressing based on comfort and experience.

E. Rack Deadlift

• 4 sets of 6-8 reps

  • Rest 2 minutes between sets

  • Aim for RPE 8/10 on all sets

F. Extra Credit Part 1: Bar Muscle Up Skill (15 minutes)

• Progress through the following steps:

  1. Jump to pike – no box

  2. Tight and patient arch

  3. Toes rise – spot them

  4. Hip drive + press down on the bar with straight arms

Spend 15 minutes working on these steps to improve muscle-up mechanics.

G. Extra Credit Part 2: Bar Muscle Up Skill (for Quality)

• 5 sets of 30% AMRAP unbroken muscle-ups for time
  Focus on quality and technique throughout.