Mobility
Spend 2 minutes working on your psoas
Band Assisted Ankle Pulse x 30 seconds each side
Activation
One-Two sets:
Active Pigeon x 30-45 seconds per side
90/90 Hip Rotation x 10 total reps
Warm-Up
300 Meter Easy Row
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
600 Meter Easy to Medium Paced Row
10 Second Hang on the Rings
10 Ring Swings
A.
Every minute, on the minute, for 8 minutes:
2 Hang Power Snatches @ 75%
B.
Take 15-20 minutes to build to today’s 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
C.
35-49:
For time:
800 Meter Run
15 Ring Muscle-Ups
800 Meter Run
10 Ring Muscle-Ups
800 Meter Run
5 Ring Muscle-Ups
50-54:
For time:
800 Meter Run
12 Ring Muscle-Ups
800 Meter Run
8 Ring Muscle-Ups
800 Meter Run
4 Ring Muscle-Ups
55-59:
For time:
800 Meter Run
10 Ring Muscle-Ups
800 Meter Run
6 Ring Muscle-Ups
800 Meter Run
4 Ring Muscle-Ups
60+:
For time:
800 Meter Run
15 Ring Pull-Ups
800 Meter Run
10 Ring Pull-Ups
800 Meter Run
5 Ring Pull-Ups
Time cap: 20:00
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
D.
Three sets of:
10 Supinated Grip Romanian Deadlifts
Rest 30 seconds
10 HEAVY Dumbbell Box Step Overs (24/20″)
Rest 60-90 seconds
Optional Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
Repeat after me: fast turn over. Give me speed with your turn over and try landing a bit lower in your power position. Your power position doesn’t always have to be so high. Try landing a bit lower, sneaking close to a full squat snatch.
Then you get to test your front squat 1-rm! Please film and post your PR 🙂
Feel free to take todays conditioning piece at a zone 2 pace. You don’t have to but, if you feel like your body needs a little recovery from intensity, then slow this down to a pace that you could either (1) complete with nasal breathing only or (2) have a conversation with a friend. If you feel like pushing today then challenge yourself by running at your 5-10 seconds off your mile PR pace and going right into your RMU, working at them with a high heart rate. Feel free to mix and match some of the ring muscle-up scaling options with ring muscle-ups if you are worried about making all the ring muscle-ups in the time cap.