Tuesday 07-14-2020 Workout Of the Day
A. EMOM x 15 min
min 1: 10 HSPU
min 2: 5 strict chinups (+ weight)
min 3: 10 pistols
B. 4 RFT
time cap: 15 min
30 box jumps @20/24″
15 OH KBS @35/50#
Workout Notes/Intentions: Part A is a gymnastics based EMOM; combining some skill practice with some strength. HSPU’s can be kipping or strict. Strict may be more of a strength focus, whereas kipping will be more skill based. Pullups can be strict chest to bar, strict weighted, strict pullups, banded pullups (no kipping), barbell in rack or ring rows. If opting for ring rows choose a tough variation (horizontal w/ feet on box or add tempo). Pistols can be alternating. Coaches can provide different scaling options (to box, banded, etc.) The focus of this EMOM is to work on skills and focus on quality movement. Do not rush reps. Ensure you are getting plenty of rest each minute (around 30 sec on average).
For Part B, the goal is unbroken DU’s and KBS. Overhead swings will be performed for those that are familiar and sound with Russian KBS, and so long as there are no limitations/injuries. Aim for smooth, consistent box jumps. Last round you can pick up the pace on box jumps and finish strong.