Mobility
Banded Perfect Stretch x 45 seconds per side
IT Band Stretch x 45 seconds per side
Activation
Two sets of:
Single Arm Cuban Press (light) x 6 reps per side
90/90 Hip Rotations x 60 seconds
Warm-Up
Two rounds of:
200 Meter Row
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
Banded Squats x 10 reps
A.
Every minute, on the minute, for 3 minutes:
Muscle Snatch x 2 reps
followed by …
Every minute, on the minute, for 5 minutes:
2 Hang Power Snatches @ 70%
B.
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5-6 – 1 rep @ 85-90%
Rest as needed
C.
35-44:
Three rounds for time of:
10 Ring Muscle Ups
20 Back Squats (155/115lbs)
44-49:
Three rounds for time of:
8 Ring Muscle Ups
16 Back Squats (155/115lbs)
50-54:
Three rounds for time of:
6 Ring Muscle Ups
16 Back Squats (135/95lbs)
55-59:
Three rounds for time of:
4 Ring Muscle Ups
16 Back Squats (135/95 lbs)
60+:
Three rounds for time of:
6 Ring Dips
16 Back Squats (125/85 lbs)
*Bar comes from the ground, no penalty if you break.
Scaling Options for Ring Muscle-Ups (choose one of the following):
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
Option 2 (if your knees are bothering you then please do this instead of the conditioning)
800 Meter reverse sled drag @ medium load
D.
Accumulate 100 Weighted Side Bends (50 each side)
Optional Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
Opening with muscle snatches today to prime that close bar path, fast turn over and a strong finish. From there you’ll transition into your hang power snatches. Channel those same elements: close bar path, fast turn over and punch the bar up to finish. Resist the urge to add more weight to the bar; keep it at 70%. Then you are building to a heavy single for your front squat. This should be anywhere from 85-90% of your 1-RM.
Onto a deceivingly simple workout with just two movements; ring muscle-ups and back squats. As you’ve noticed we have been focusing on leg stamina in workouts and today is a perfect opportunity to test that since this is all about volume! The goal on the rings is 2-4 sets each round but that could change per person. Some may elect to do fast doubles and others may push to go unbroken; play to your personal ability on the rings. Then when you get to the barbell try playing with your grip a bit so that your shoulders are relaxed. Keep the chest up and airways opened. You may want to ‘rest’ by standing at the top of the rep versus dropping the bar. There’s no penalty on the back squats but trust us when we say that every time you drop the bar it’ll get harder and harder to pick it up. We’re looking for big sets in this weeks high volume Friday metcon.