03-25-2024
Activation:
Banded 7's
Hip Band - 10 Reps of Each
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Hanging Scap Retraction
5 Kip Swing
10 Alt. V-Ups
5 Walk Out + Push Up
10 Alt. Spiderman Lunge + Reach
5 Russian Squats
5 Empty Barbell Tempo Front Squats
38:00-59:00
3 Rounds
27 Air Squats
21 V- UPS OR GHD Sit Ups
15 Deficit Push Ups (4/2 inches)
-rest 3 minutes-
3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips (OR 5 Ring Muscle Up Complexes)
*RMU Complex = 1 Ring Muscle Up + 1 Dip
TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
How to Pace: STEADY! Stimulus is moderate, consistent pacing across the entire workout. Upper, lower, and the mid-line will be heavily challenged today through this bodyweight wrecker.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Challenge yourself to see if you can replicate or get faster on the second part.
The SCALING aim is to stay moving and keep bigger sets.
3 Rounds
21 Air Squats
15 V Ups
9 Deficit Push Ups (4/2 inches)
-rest 3 minutes-
3 Rounds
21 Air Squats
15 Toes to bar
9 Ring Dips (OR 3 Ring Muscle Ups + 1 Dip)
OR
3 Rounds
21 Air Squats
20 Alt Leg V-Up
9 Push Ups
-rest 3 minutes-
3 Rounds
21 Air Squats
15 Hanging Knee Raises (OR 8 Toes to Bar)
9 Banded Ring Dip
Today we will get our 1 rep max weighted Pull Up and then base our series off of that.
If you do NOT have a weighted Pull Up, we will base it off max Pull Up Reps
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups
THEN:
7-10 minutes working up to a 1RM Weighted STRICT Pull Up [see athlete notes for scaling options]
*Recommended rest would be about 60 seconds between attempts.
You can use dumbbell between legs or attach weights to belt.
4 Sets
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
18:00-26:00
*Do a set every 2 minutes.
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
**Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.