Mobility
Banded Pec Stretch x 45 seconds per side
Banded Lat Stretch x 45 seconds per side
Activation & Warm-Up
Two sets of:
Ski Erg x 60 seconds @ easy pace
Shoulder Circles x 10 reps each direction
Shoulder Tap + Push-Up x 5 reps
90/90 Hip Rotations
and then …
Overhead Bamboo Hold x 60 seconds (you may use anything you’d like here but try to make it a bit unsteady)
A.
Three sets of:
Bottoms Up KB Carry x 50′ per arm
Rest 45 seconds
25 Elbow Jacks
Rest 45 seconds
15 Ring-Rows (keep these strict and focus on pulling the shoulder blades back)
Rest 45 seconds
B.
Every minute, on the minute, for 10 minutes:
3 Banded Speed Deadlifts @ 50%
**See Note**
C.
35-54:
Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
5/3 Ring Muscle Ups
200 Meter Run
10 Chest to Bar Pull-Ups
200 Meter Run
5 Wall Walks
200 Meter Run
15 Toes to Rings
55+:
Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
3/1 Ring Muscle Ups
200 Meter Run
10 Chin-over-the-Bar Pull-Ups
200 Meter Run
5 Wall Walks
200 Meter Run
15 Toes to Rings
Scaling Options for Ring Muscle-Ups (choose one of the following):
Strict Ring Dip
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
D.
Three sets of:
15-20 Dumbbell Bent Over Reverse Flyes
Max Reps Banded Triceps Extensions (aim for 30+)
General Training Notes:
Starting today off just a little different with some core work to get you really, really warm. Then back to higher reps on the speed deadlifts today but lower % this week. We would like you to add 25% band tension at lockout and keep the focus in maximal speed. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
Then we are giving you a break with your legs since you used them a TON in yesterdays conditioning! Today you’ll have an opportunity to work through different high skilled gymnastics movements in the 20 minute amrap. Hit the runs at a pace but that allows you to recover. Everyone is different at their skill level with the gymnastics movements but the goal is to do the gymnastics pieces in no more then 3 sets. Please adjust the reps accordingly to achieve that goal. Use today as an opportunity to work on transitions and confidence in moving through some higher skill movements with an elevated heart rate.
**This is for those doing the Legends Qualifier events. Please make this the priority for training today**
Legends Qualifier Event 23.4
35-54:
Four rounds for time of:
75 Double-Unders
40′ Double Dumbbell Front Rack Lunge
12-9-6-3
Ring Muscle-Ups
35-44: 70/50 lbs
45-54: 50/35 lbs
55-59:
Four rounds for time of:
50 Double-Unders
40′ Double Dumbbell Front Rack Lunge (35/20 lbs)
12-9-6-3
Chest-to-Bar Pull-Ups
60-64:
Four rounds for time of:
40 Double-Unders
40′ Double Dumbbell Front Rack Lunge (35/20 lbs)
12-9-6-3
Chest-to-Bar Pull-Ups
65+:
Four rounds for time of:
30 Double-Unders
40′ Double Dumbbell Front Rack Lunge (35/20 lbs)
12-9-6-3
Chest-to-Bar Pull-Ups