Thursday, June 16
“Roses are red. Violets are blue. I’m schizophrenic, and so am I.” - Oscar Levant
Rebuild option available in group classes today.
Coach Jacob’s new “STRENGTH FOCUS” class launches today at 4:30pm! I’ve fixed the Zen Planner issue so you actually can see and RSVP for the class on your end now.
Remember, please RSVP for and hit the Friday 5:30pm if you want to keep it alive!!
Normal weekend schedule ahead…
STRENGTH
Pull-Up/Muscle Up Program Day 18 of 20
Strict Pull-up - Skill A:
Active Bar Hang : 3x 40 secs, rest 1 min
Active Bar Hang 3x 40 secs
Rest 1 min between sets.
5 more seconds each set than last time. Press down. Stay hollow. Compare to Day 10's 35 sec sets.
Strict Pull-up - Skill B:
Feet Elevated Ring Rows 4x8
Rest as needed between sets.
4x6-8 reps Hips to rings!
Press down, and use a higher box for greater difficulty.
Strict Ring Muscle-up Day 18/20 -
Strict Ring Muscle-up - Skill A:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups 3x max rep
No more than 20 reps each set. Final time working this drill. Keep your lats engaged through these sets. Press down on the rings and keep them in close.
Strict Ring Muscle-up - Skill B:
False Grip Ring Rows 3x10
This drill is focusing on your pulling strength with a false grip. Treat it like a standard ring row but maintain a strong false grip throughout.
WOD
"Giddy Up"
AMReps 15 mins (1,2,3,...): Deadlifts, Burpee Pull-ups, and Dumbbell Thrusters
As many reps as possible in 15 mins of:
1 Deadlift, 225/155 lbs 1 Burpee Pull-up 1 Dumbbell Thruster, 50/35 lbs
2 Deadlifts, 225/155 lbs 2 Burpee Pull-ups 2 Dumbbell Thrusters, 50/35 lbs
3 Deadlifts, 225/155 lbs 3 Burpee Pull-ups 3 Dumbbell Thrusters, 50/35 lbs ...
Continue adding 1 rep each round to each movement until time expires.
REBUILD
3 RFQ
8-12 KB Deadlift @2011
12 Cyclist Squat @2111
14-18 Landmine Press (7-9/each) @ 2011
STRENGTH FOCUS
3 - 5 rounds
Power breathing x 10-15
- easy bridges
KB Bottom up tight rope press x 3
- fast and loose drills
Back squat walk out x 5-10 seconds (110% 1RM)
- dead hangs
Stretch Session