Thursday 10-14-2021 Workout Of the Day
A. Skill work: muscle ups
B. E 90s x 10 (15 mins)
1 muscle up
3 strict HSPU
9 KBS, heavy
C. 5 x 300m run
w/ 60 sec rest between each
Workout Notes/Intentions: Part A will be skill work for muscle ups. You can choose to work on ring or bar muscle ups, and your coach will give appropriate drills for where you are at. If muscle ups are not realistic for you at this time, you can work on pullups/dips instead.
For Part B, you will be doing all three movements in the 90 seconds, and then resting for whatever time is left each round. Strict HSPU’s can be subbed for a seated strict press or a challenging pike pushup variation. The 9 KBS are just to shoulder height and they should be heavy. Don’t choose a weight you would use in metcons, challenge yourself to swing a heavy bell today. You will get lot’s of rest time. Repeat for 10 sets total.
Part C will use a running clock for everyone. You will run 300m and then check the clock when you come in. Rest exactly one minute, and then head out for another run. Repeat for 5total runs and then post your final finish time on the board (which will include 4 minutes of rest). Try to be consistent and save something for your final run, which should be your hardest!