Tuesday, August 6
“Our society is run by insane people for insane objectives. I think we're being run by maniacs for maniacal ends and I think I'm liable to be put away as insane for expressing that. That's what's insane about it.”
— John Lennon
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
6-8 Squats (Squat Therapy style) (see video below)
8-10 sit-ups, v-ups or hollow rocks
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
(NTE 10:00)
WOD
5 rounds for quality of:
30 Hollow Rocks
12 Dips
24 Kickstand Squats
12 Pull-ups
Strength/Skill
Optional, after WOD:
Strict Chin-ups 4x12
Rest as needed between efforts.
Athlete Instructions
Pull-ups, strict, palms facing you (supinated grip)(or ring rows or band if needed)
3-4 sets of 8-12 reps (break up sets as needed)
Movement Demos
Or:
Weighted Strict Pull-up 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted pull-ups, do regular strict pull-ups: 3 sets with a range of repetitions that will challenge you (feel free to use a band)
Watch the video for different techniques involving the grip and how to hold the external weight.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.