6.9.2022
Warm-up
3:00-12:00]
2:00 Row at easy pace
2:00 Bike at moderate pace
400m jog
Specific Prep
[12-20:00]
10 scap pull ups
3-5 strict Pull Ups -or- banded pull Downs
10-15s wall facing handstand hold
3-5 strict HSPUs -or- banded Triceps extension
30s wall sit practice
Metcon
[20-50:00]
Paperboy (AMRAP - Rounds and Reps)
AMRAP 30:00 @ SUSTAINABLE pace
400m run
5-10 strict Pull Ups
90s Bike
5-10 Strict HSPU
90s Row
30s Wall Sit
OPEN (RX+): 8-12 reps on strict Pull Ups and HSPU
CC: SUSTAIN
Goal for the day is move, sweat, and keep an easily sustainable pace on everything.
For the gymnastics, is about building density in the strict gymnastics’ movements. In other words, we are trying to get better muscular endurance, by accumulating volume (or reps) at "way under" maximal effort here
So, keep rep range in the "practice" zone, we don’t want to get anywhere close to muscular failure today, just getting reps in with focus on movement and full ROM.
OPT for the banded accessory movements if the strict gymnastics is challenging for you.
Paperboy (BUILD) (AMRAP - Reps)
AMRAP 30:00 @ SUSTAINABLE pace
200m run
15-20 Banded Pull Downs
90s Bike
15-20 Banded Triceps Extension
90s Row
30s Wall Sit
Cool Down/Stretch
[50-60:00]
2 Rounds Through
Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
