Tristan is doing the programming this week, enjoy...
1. Warm up
2. Buy in: ten minutes to find a three rep max (3RM):
Back squat
3. Conditioning: for time:
Toes to bar, 21 reps
Ring dip, 21 reps
Run, 400 m
Toes to bar, 15 reps
Ring dip, 15 reps
Run, 400 m
Toes to bar, 9 reps
Ring dip, 9 reps
Run, 400 m
4. Cash out: for time:
Double under, 250 reps
5. Recovery
1. Warm up
2. Strength training:
Press, 5-5-5-5-5
3. Conditioning: five rounds for time of:
Run, 200 m
60/40 kg back squat, 9 reps
4. Recovery
1. Warm up
2. Strength training:
Back squat, 2-2-2-2-2-2-2-2-2-2 on the minute
3. Conditioning; complete as many rounds as possible in 12 minutes of:
11ft rope climb, 2 ascents
Hand release push up, 11 reps
4. Recovery
1. Warm up
2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).
Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.
3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Massive congratulations to Elisa and Dean for getting their first pull up today (technically Elisa got her first chin up last week but this was her first pull up); not content with only one on his first attempt Dean then banged out another two! Jeff also got his muscle up back. Great stuff everyone, hopefully you all learned something new today.
1. Warm up
2. Strength training; three rounds of:
(a) Back squat, 5 reps (heavy)
Rest, 60 s
(b) Ring row, 10 reps (challenging)
Rest, 60 s
3. Conditioning; "J.T.", for time, 21-15-9 reps of:
Handstand push up
Ring dip
Push up
4. Recovery
