Friday, December 27
Time and memory are true artists; they remould reality nearer to the heart's desire.
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
1 minute of foam roller of lats and low back OR 30 seconds of passive bar hang (the goal is to feel a nice stretch in your lats)
20 seconds of lateral banded steps
5-10 bootstrappers
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
6 steps of walking lunges with bar overhead in press width grip (if possible)
6 front squats, empty bar (3 seconds pause in the bottom position)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 inchworm push-ups (they can become down-ups in round 2 and burpees in round 3)
Strength/Skill
Bulgarian Split Squat 24-24-24-24
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per leg
Note: if you don’t have access to an elevated surface, do lunges instead (3-4 sets of 8-12 per leg)
Movement Demos
Strict Pull-Up Program (Day 12 of 20) - on own, outside of class programming
• Active Pull-up Bar Hang, 1 x 120sec
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.
• Hollow Hold, 3 x 20sec
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!
• Segmented Ring Row, 3 x 10
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 to allow your torso to flatten, even
if only a couple of inches.
WOD
4 rounds, each round for time, of:
10 Front Squats, 60% 1RM
12 Chest-to-bar Pull-ups
14 Lateral Burpee Over Bars
Rest 4 mins between each round.
Athlete Instructions
No rack unless necessary.
Goals
Super Fitness Robot time / rounds:
1:50 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
3:00 per interval
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.