Friday, May 27
“Most things break, including hearts. The lessons of life amount not to
wisdom, but to scar tissue and callus.”
― Wallace Stegner, The Spectator Bird
Strength
Strict Pull-up - Skill A:
Accumulate 90-120 secs.
By now you're probably realizing these things aren't easy. You're so much stronger today, though, so we're upping the volume! Compare to Day 4's 90 second effort. Today is a full 30 seconds longer. Stay active by pressing down on the bar. *Break things up as needed but aim for big sets.
Strict Pull-up - Skill B:
Hollow Hold : 3x 20 secs, rest 30 secs
Hollow Hold 3x 20 secs Rest 30 secs between sets.
These should be feeling a bit easier now. If switching back and forth between hollow holds and tuck holds, see if you can increase your time in the hollow hold. Whatever you do, attempt to work the entire 20 seconds. No breaks any more!
Strict Pull-up - Skill C:
3x8-10 reps We first saw these on Day 4. There are 2 pauses here: one at the very beginning, and one at the top of the rep. Initiate the pull with your lats by pressing down on the rings. This should feel similar to your Scap Pull-ups on Day 8. Hold the top position for 1-2 secs. *Try increasing difficulty from Day 4 by moving your feet closer to the pull-up bar, even if only a couple of inches.
Strict Ring Muscle-up Day 12/20 -
Strict Ring Muscle-up - Skill A:
Toe Spot Ring Muscle-ups : 3x5
Make sure to take your time through each rep here. Use as much assistance as needed. Allow it to feel challenging, but let your legs assist through the toughest parts of the drill.
Strict Ring Muscle-up - Skill B:
Banded PVC Hollow Lat Press Downs : 3x8
Start in a hollow position on the floor and actively press down to your hips before controlling back up each rep.
Strict Ring Muscle-up - Skill C:
Ring Support Hold : 3x 30 secs
Compare to days 4, 6, and 9. Try and challenge yourself to hold a little longer if you are breaking up the 30 secs. Make sure you are breathing the whole time. Do not hold your breath.
WOD
For time:
1 Burpee Box Jump Over, 24/20 in 10 Overhead Squats, 95/65 lbs
2 Burpee Box Jump Overs, 24/20 in 9 Overhead Squats, 95/65 lbs
3 Burpee Box Jump Overs, 24/20 in 8 Overhead Squats, 95/65 lbs
4 Burpee Box Jump Overs, 24/20 in 7 Overhead Squats, 95/65 lbs
5 Burpee Box Jump Overs, 24/20 in 6 Overhead Squats, 95/65 lbs
6 Burpee Box Jump Overs, 24/20 in 5 Overhead Squats, 95/65 lbs
7 Burpee Box Jump Overs, 24/20 in 4 Overhead Squats, 95/65 lbs
8 Burpee Box Jump Overs, 24/20 in 3 Overhead Squats, 95/65 lbs
9 Burpee Box Jump Overs, 24/20 in 2 Overhead Squats, 95/65 lbs
10 Burpee Box Jump Overs, 24/20 in 1 Overhead Squat, 95/65 lbs