8.5.2021
Warm-up
[3:00-13:00]
2 Rounds
10 Wrist Circles (each direction)
10 Big Arm Swings
10 Alt. vertical arm swings (1 arm up to OH position opposite down at side)
10 Torso rotations
10 Scap Pull-Ups + 5 Kip Swings
20 Mountain Climber Lunges
Specific Prep
[13:00-23:00]
Practice Box/Jumping Bar Muscle-Up
-or-
Banded Bar Muscle-Up
-or-
Strict K2E + Banded Strict Pull-Ups
Gymnastics
[23:00-32:00]
Bar Muscle-ups (3-6 reps Every 75s x 6 sets)
Metcon (AMRAP - Reps)
Bar Muscle Up Progressions/Options
Every 75sec x 6 Sets
option 2- 30-45sec Banded Bar Muscle-Ups
option 3- 30-45sec Box Bar Muscle-Ups
option 4- 5 Strict K2E + 5 Banded Strict Pull-Ups
Specific Prep
[32:00-38:00]
4-6 Alt. DB Hang Snatch
4-6 Suitcase lunge (right hand)
4-6 Suitcase lunges (left Hand)
20s passive hang
10s active hang
5 kip swings
4-6 kipping pull ups or ring rows
Metcon
[38:00-48:00]
The Rain (AMRAP - Rounds and Reps)
10:00 AMRAP
12 Alt Hang DB Snatch (35/25#)
20m Suitcase Lunges (switch hands at 10m) (35/25#)
10 Kipping Pull-Ups
Open/RX+: DB (50/35#) & 8/6 Strict Pull Ups
• CC: Pacer/SUSTAIN
• Goal: 4+ Rounds
• DB Snatch weight should be one that you can stay unbroken within the workout
• Pull ups should be in 1-2 sets each round, modify volume or progression as needed
The Rain (BUILD) (AMRAP - Rounds and Reps)
10:00 AMRAP
12 Alt Hang DB Snatch (30/20#)
20m Suitcase Lunges (switch hands at 10m) (30/20)
10 Ring Rows
Cool Down/Stretch
[48:00-60:00]
1:00/1:00 Scorpion Stretch
2:00 Elevated Prayer Stretch
1:00/1:00 Crossbody Lat Stretch
3:00 Standing Straddle
Accessory Work
Metcon (Time)
3 Sets, For Quality
30sec Sorenson Hold
30m Dual KB Front Rack Carry
30sec Feet Elevated Ring Row Hold
rest 90sec
Weight on KB FR carry is challenging weight for you
