Primary Training Session
Get Moving || Warm-Up
Three sets of:
12/9 Calorie Machine of Choice
8 Strict Pull-Ups
12 Push-Ups
16 Russian Kettlebell Swings
20 *Squats*
Rest 60 seconds between sets
*Set 1 – Alternating Cossack Squats
*Set 2 – Jumping Air Squats
*Set 3 – Alternating Pistol Squats
A.
Five sets of:
3-Position Clean @ 50-60%
(Hang Clean + Hang Clean Below Knee + Clean)
Rest as needed
Followed by…
Five sets of:
3 Power Clean + 1 Front Squat @ 70-75% of 1-RM Clean
Rest as needed
Followed by…
Five sets of:
Power Clean + Clean @ 75-80%
Rest as needed
B.
Two sets of:
Supine Overhead Plate Reach x 10 reps
Followed by…
Two sets of:
4-5 Bar Muscle Up on Sliders
Followed by…
Two to Three sets of:
5 Air Chair Swings (from pull-up bar)
Followed by…
Two to Three sets of:
4-5 Target Reach Swings
Rest as needed
Here’s an extra video to watch from Coach Travis!
C.
Three rounds for time of:
15/12 Calorie Assault Bike
7 Bar Muscle Ups
200 Meter Run
7 Ring Muscle Ups
*Substitute 12-15 Chest-to-Bar Pull-Ups for Bar Muscle Ups
*Substitute 7 Burpee Pull-Ups for Ring Muscle Ups
D.
Three sets of:
8-10 Supinated Grip Bent Over Barbell Rows @ 1111
Rest 60-90 seconds
E.
Three sets of:
15 Weighted Side Bends (each side)
100 Foot Sandbag Shoulder Carry (each side – 100/70)
Athlete Notes:
Today’s workout is all about gymnastics volume accumulation. You’re going to be doing 42 total muscle ups over the course of this workout. If you’re a gymnastics champ then this is your moment to shine! We want to see how well you can push here and if you can push to do them unbroken. The run and the bike are essentially irrelevant in this workout. They’re just your short opportunity to shake your arms out and give the next gymnastics movement a go. If you’re someone who is struggling with muscle ups, that’s ok, but for the sake of a workout we’d recommend practicing your muscle ups prior to the workout, and then following the substitutions for the actual workout itself! Let us know in the comments what went well and if you surprised yourself with anything!
C. 21:42 with echo, 15 ctb, 250 row, 7 ring mu
On a tuesday.
Wu done.
A. Up to 107,5kg
B. Done
C. Did only the mu’s, not for time
D. Done
E. Done
Warmup done good mix
A: 125; 155; 170
B: done chair swings need some work
C: 12 cal; 12 C2B; 12 cal; 12 burpee C2B – 15 min
D: 75#
E: ran out of time 🙁 will pick up on active recovery Thursday
Warmup done
A. 70/70/80/85/90Kg
95/95/95/100/100Kg
102/105/107(f)/105/105(f)/105Kg
B. Done
C. 7:30. Subd 15 C2B and 7 BPUs. AC joint and front head of left shoulder are sore today and MU really aggravate it.
Echo – :35-:40
C2B – UB
Run – ~:40
BPUs – up and down
This felt really smooth and fast.
D. Done
E. Done
Warm up done
A) 50-55-60-65-70kg
70-75-80-85-90kg
90-90-95-95-100kg
Still getting back to it, lighter %
B) done
C) 250m row and 7 burpee pull ups since no high enough ring, rest RX
9:38 all ub
D-E) done (kettlebell carry)
Good work! Burpee Pull Ups take up some time so you must have been pushing hard.
It felt good, although ass bike could have been definitely faster. Endurance ist nowhere close to where it should be.
Different warm up done
A. Lighter %s
95/135/155×2/185
185/205/225/235×2
245×2/255×3
C. 9:14 RX with echo bike and 200 meter assault run
All Muscle ups unbroken
D. Done
E. Done
Solid work staying unbroken!