For this weekend, we will finish out some testing on Friday, then hit elements of the workouts on Saturday and Sunday, coming back to tackle full workouts one final time for Week 2 athletes next weekend.
Session One
“2017 Regionals Event 5”
Complete rounds of 21, 15 and 9 reps for time of:
Muscle-Ups
Single-Arm Overhead Squats (80/55 lb DBs)
Time cap: 11 minutes
Session Two
“2017 Regionals Event 6”
For time:
30/25 Calorie Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
10 Sandbag Cleans (150/100 lbs)
Time cap: 6 minutes
4:25
Kept AB around 70-75
First time doing this type of Burpee Box over, got kind of dizzy!
Sand bags were all quick and on my second one I walked it right to the next station and touch and go the next clean. On clean #8 I fumbled the bag and dropped it. Not quite sure if I was rushing or just tired. Ran it about 20 feet to my finish line. Might be able to get this under 4:00 with some practice. Do you think I should go any faster on my Bike?
I think the bike has to be almost an all out sprint. The workout is so fast that slowing the bike to much could cost you.
K, I was trying to push the burpees and if I sprint all out on the bike my burpees suffer a bit
You just need to go! Its the final event!
Event 5
Drew this out in the gym to make it more realistic
10:35, I think I can improve on this… Do you think I should do all 21 OH squats on one arm so I don’t have to set the DB down and just walk with it OH?
If you feel good and it doesn’t effect your second set of muscleups then yes.
I will try that my next time around. I will also try a different set up MU numbers. Put my rings up at 15′ so I got used to the bigger kip. Ours are normally at 12 feet. I just have to get used to it.
Event 5
10:03
Think I should break MUs sooner. Did quick singles last 4 on the 15s and last 4 on the 9s. OHS not bad, 14-7 on 21 and UB other 2 sets. Definitely can go UB on 21s of OHS too.
Event 6
4:36
Moved sandbag every 2 cleans and carried it across floor after finishing last rep like in demo video. Can dig deeper on cleans and bring time down.
Did you take long on the transitions? Would it be worth pushing the 21 unbroken then break the 15 into two sets?
Transitions from MUs to OHS were quick, didn’t take very long there. Transitions back to rings were a bit longer so it may be worth breaking to speed that up. MU density is a big weakness for me, I tend to come out too aggressive. The 21s I did in 9-5-4-3, maybe try 3 sets of 7 next time