Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Full Clean Doubles
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the sets/reps & intervals following.
7 Rounds, on the 2:00 of
Full Clean x 2-2-2-2-2-2-2
Notes:
- Work at the same weight as explained above across all sets and reps.
- Athletes may also build to a new two rep maximum if they need to establish a baseline capacity and weight for this movement (additionally pertinent and valuable in upcoming training WODs and Benchmarks).
Post scores to comments.
“Argyle”
Complete for time
7-6-5-4-3-2-1 x Bar Muscle-ups
7-6-5-4-3-2-1 x Front Squat (see notes)
Notes:
- Front Squats come from the deck for the MetCon today; ie Power Clean or Full Clean (Yes, if it’s a true Squat Clean it may count for the Front Squat rep today.
- Front Squat weight should be determined based competency and weights achieved in the Full Clean training above.
- Scaling for today to Chest Bar Pull-ups, Pull-ups, or Banded Pull-ups will be 2:1 for rep adjustments (14-12-10-8-6-4-2).
- Ring Rows will be 3:1 (21-18-15-12-9-6-3).
- Rx+ is All Bar Muscle-ups Unbroken or Strict Ring Muscle-ups with 1 x Bodyweight for Front Squat Weight.
Post scores to comments.
Impact/Focus: Full Clean Doubles
80lbs
“Argyle”
10:17 (banded pull ups)
Notes: good shit ????????????