Warm-up Drills
I. Run 400m (outside route)
II. 3 rounds of
3 x Power Snatch
3 x Snatch Balance
3 x Overhead Squat
3 x Klokov Press
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-5-5-5
Notes: Today’s Overhead Squat training should prioritize movement proficiency and confidence. Climb weight across working sets as able. All performance points considered, if a 5RM is within range then by all means; Get some, freaks.
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“Double Tapped”
7:00 AMRAP of
6 x Ring Muscle-ups
12 x Thruster (75/55lbs)
21 x GHD Sit-ups
Rest 2:00, Then…
7:00 AMRAP of
3 x Ring Muscle-ups
6 x Thruster (75/55lbs)
12 x GHD Sit-ups
Notes: Today’s scaling protocol is a little different than usual for Muscle-ups, please read on for details. Ring Muscle-ups may be scaled 1:1 as modified/scaled Bar Muscle-ups or for Pull-ups consider the first AMRAP to be 9 reps and the second AMRAP to be 6 reps respectively. A round of the first AMRAP is 39 reps/points, a round of the second AMRAP is 28 points. Score them as a total number of points for each AMRAP.
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Skill Development: Ring/Static Dips
I. With Rings or static bars (matadors) complete five sets of strict dips in the 5-12 repetition range. Focus on full range of motion and scale accordingly to facilitate this priority. Rest a minimum of 1:00 between efforts.
OHS 115×5, shoulder felt moderately okay once I widened my grip but didn’t want to push it too much.
Double Tapped: 2 + 21 / 3 + 6 with pull-ups.
175#.
1+17 · 2 + 1 Rx.
OHS: 85# 5RM PR!
Double Tapped: 1+17/1+6 (C2B pullups with some BMU attempts) Got some nasty rips on the first round of the second AMRAP, so I bowed out before things got too messy ?
“Hang Power Cleans x 5”: 115#
“Double Tapped” : 3 +15/3+5 (Pullups/65#)
Overhead Squat: 165# x5 (PR for 5!)
“Double Tapped”: 2+19 / 3+12 (Pull-Ups)