Warm-Up.
Roll the Ropes for 5 minutes.
Followed by…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Burpee Pull-Ups x 30 seconds effort
Then…
A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
First time doing “Roll the ropes”. I spent like 10 minutes on them. So funny!!!!
I’ve never felt my pecs as quickly fatigue as today with the holds.
Hot shoulders with the donkey kicks and burpee-pull ups.
Spent 8 minutes with HS Hold and 8 with the L-Sit.
Metcon:
1st set: 30 cal/25 HSPU/34 cal/ 25 RD
2nd set: 30 cal/ 26 HSPU/ 32 cal/ 20 RD
C: Done
Different workout for me and so funny.
Just B
AB cals – 22/21
SHSPU – 16/12 – 1.5” pad
Ran instead of rowing 375 meters
Stationary dips 13/14
C. Elbow rehab
Did yesterday’s
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
8 Power Cleans (185/135 lbs)
500 Meter Row
20 Pull-Ups
6:09, 6:04, 6:42, 7:09
That got hard.
Still pretty sore so I skipped the skill work.
B. 3 rounds (90/30 second work/rest)
Echo bike: 31/33/34
SHSPU: 21/17/16
Row: 22/36/35
Strict ring dip: 35/29/25
WU + 10 Min AB (90.9 cal…I of course round that up to 91 which gives me a 4 cal PR)
A. Done
B.
AB – 17/17
SHSPU w/ Abmat – 7/1
Row – 20/20
Strict ring dips – 15/14
C. 2 sets – first set with 35# DBs / second set with 45# DBs in farmers carry
BSS x 5 @ 31X1 each leg
rest 30s between legs
Walking lunges x 14
***totally forgot abut the supine ring rows and plank holds…owell I think I got plenty of work in anyway
A. Done
B. No counter on bike, so just rode for the 90 seconds
Khspu with a mat underhead- 10/11
Row- 23 cals/22cals
Ring dips- 9/10
C. Done
Warmup ✅
A. 15 min
Low ring muscle
L sit hold single leg extensions
Handstand hold /kick up
B. 2 rds as described
AB 60s 20 cal
SHSPU 90s 23/13
AB 60s 20 cal
Stationary dips 26/27
C. Emom 6’
Ring rows 10
Plank hold 45s
D. 3 rds
Single arm L-seated press 25 kg
x8/8 x8/8 x6/6
… moved through with short breaks between
Warm-up as Rx (except roll the ropes)
A. 5 rounds of 30s:30s
Ring Muscle-Ups: 4 reps / round
Hollow Hold: UB
Free Handstand Hold: UB (with a few heel touches)
B. As Rx
AB: 29, 29
SHSPU: 12, 13 (shoulder is still not happy)
Row: 30, 31
Strict Ring Dips: 19, 16
C. As Rx
Ring Rows 2111: 10, 10, 7|3
45s Prone Plank: 45, 45, 60
… left shoulder is rotten … booked a physio for some good old fashioned ART – oh joy.
Yesterday’s:
Warmup!
Was short on time:
E6M x4
8 Powercleans 80 kg 4.4/4.4/5.3/5.2.1
500 m rowing 1:50/1:52/1:52/1:58
12 strict pull ups 5.5.2/5.5.2/6.4.2/3.3.3.2
Rest: 1:57/1:52/1:52/1:27
Rowing went ugly pretty fast.
Same links “catch position hold” and “full support hold”
I’d say the catch position would be down in a full dip (as opposed to fully extended arms and body)