1.18.2022
Warm-up
Specific Prep
[17:00-30:00]
Ring Muscle-Up Progression Video
-Support Hold (both top of dip and bottom of dip)
-Ring Row Muscle-Up Transitions
-Hollow Rock Ring Row Muscle-Up Drill
-Toenail Spot Muscle-Up
-The Kip Swing
-Spotted Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
*all progressions are in video
Ring Muscle-Up Progression Video
-Support Hold (both top of dip and bottom of dip)
-Ring Row Muscle-Up Transitions
-Hollow Rock Ring Row Muscle-Up Drill
-Toenail Spot Muscle-Up
-The Kip Swing
-Spotted Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
*all progressions are in video
SOME STRUCTURE:
EMOM 8-12:00
1: 40-50s of Muscle up Progression practice
2: 30-40s double under practice
Metcon
[30:00-55:00]
Meaner than Evil (Time)
For Time: (25:00 CAP)
25 Pull-Ups
75 Double Unders
25 Handstand Push-ups
10 Deadlifts 275/185#
25 Toe to Bar
10 Deadlifts 275/185#
25 Handstand Push-Ups
75 Double Unders
25 Pull-Ups
25 Pull-Ups
75 Double Unders
25 Handstand Push-ups
10 Deadlifts 275/185#
25 Toe to Bar
10 Deadlifts 275/185#
25 Handstand Push-Ups
75 Double Unders
25 Pull-Ups
Open/RX+:
For Time: (25:00 CAP)
15 Ring Muscle-Ups
90 Double Unders
30 Strict Handstand Push-ups
10 Deadlifts 315/205#, 143/93kg
30 Toe to Bar
10 Deadlifts 315/205#, 143/93kg
30 Strict Handstand Push-ups
90 Double Unders
15 Ring Muscle-Ups
CC: Sustained GRIND
Goal Time Domain: 18:00-25:00
We are now in week 3 of our Open Build Cycle and this workout is a great test chipper workout that has a heavy emphasis on gymnastics with the ring muscle-ups, handstand push-ups, and toe to bar. The volume on these movements is high, so monitor that and pace yourself through the workout.
Goal Time Domain: 18:00-25:00
We are now in week 3 of our Open Build Cycle and this workout is a great test chipper workout that has a heavy emphasis on gymnastics with the ring muscle-ups, handstand push-ups, and toe to bar. The volume on these movements is high, so monitor that and pace yourself through the workout.
Meaner Than Evil (BUILD) (Time)
For Time: (25:00 CAP)
30 Ring Rows
90 Single Unders
30 Dual DB Strict Press 25/15#
30 Russian KBS 53/35#
45 Abmat Sit-Ups
30 Russian KBS 53/35#
30 Dual DB Strict Press 25/15#
90 Single Unders
30 Ring Rows
30 Ring Rows
90 Single Unders
30 Dual DB Strict Press 25/15#
30 Russian KBS 53/35#
45 Abmat Sit-Ups
30 Russian KBS 53/35#
30 Dual DB Strict Press 25/15#
90 Single Unders
30 Ring Rows
Cool Down/Stretch
Mobility [55:00-60:00]
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Accessory Work
Metcon (Time)
3 Sets
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives
-Max Effort Chin Over Bar Hold
8-10 Dual DB Zottman Curls
2-4 Dragon Flags
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives
-Max Effort Chin Over Bar Hold
8-10 Dual DB Zottman Curls
2-4 Dragon Flags
Extra Open Prep
3 Position Clean (1.1.1 x 5 sets; rest 90s)
Clean + Hang Clean + High Hang Clean
1+1+1 @ 75% x 2 Sets
1+1+1 @ 80%+ x 3 Sets
1+1+1 @ 80%+ x 3 Sets
Metcon (3 Rounds for reps)
Clean & Jerk (135/95) :20sec AMRAP + 40sec Rest x 3 Sets; R: 2:00
Clean and Jerk (185/125#) :20sec AMRAP + 40sec Rest x 3 Sets; R: 2:00
Clean and Jerk (225/155# 2:00 AMRAP
SCORING: Round 1 is total reps at 1st weight, Round 2 is total reps at 2nd weight, and Round 3 is total reps at last weight
12:00 EMOM
min 1: 15 Banded Good Mornings + 3-5 Inchworm Push-Ups
min 2: :20sec Passive Hang + :20sec Active Hang
min 3: 30sec Jump Rope Practice
min 4: 10 Kip Swings + 5 Strict Knee Raises