Thursday, June 23
“Problems are only opportunities in work clothes.” - Henry J. Kaiser
Rebuild option available in all group classes today.
Strength Focus: 4:30pm
Strength
Pull-Up/Muscle-Up Day 20
Strict Pull-up - Retest:
A single set of Strict Pull-ups for max reps.
Retest day! Give it your best shot and compare to Day 1. Remember: 1) hang from the bar 2) get hollow 3) initiate with the lats 4) don't stop pulling! Compare to how you looked and felt on Day 1. Log 0 reps if you are still unable, but note if you are any closer. *As some bonus work, finish today's session with Skill A, B, and C.
Strict Pull-up - Skill A:
Active Bar Hang 1x 120 secs
Rest as needed between sets.
Accumulate 90-120 secs.
See what you can do. Compare to your very first Active Bar Hang on Day 1.
Strict Pull-up - Skill B:
Hollow Hold : 3x 20 secs, rest 30 secs
Hollow Hold 3x 20 secs
Rest 30 secs between sets.
Compare to your very first hollow hold on Day 1.
Strict Pull-up - Skill C:
Segmented Ring Rows 3x10
Rest as needed between sets.
3x8-10 reps
Finishing up the program with some segmented ring rows! If you can, increase difficulty from Day 4 by inching your feet forward a bit.
Strict Ring Muscle-up Day 20/20 - Final Session!
Today is your final day! However, this isn't a one-and-done program. Consider completing the program again as many times as needed to accomplish your goal. The Strict Ring Muscle-up in particular is an advanced gymnastic movement. Results will vary based on your ability when starting the program. The important thing to keep in mind is progress. As long as you are better off than when you started the program, you are headed in the right direction. It might take another run through the program before getting your first rep. Fitness is a journey. Enjoy the process.
Strict Ring Muscle-up - Retest Prep:
FQ: False Grip Active Ring Hangs and Ring Lat Press Downs
For quality: False Grip Active Ring Hang, 1 min 10 Ring Lat Press Downs
False Grip Active Ring Hang- accumulate 30 secs-1 min Approach this as further warm-up and prep for our retest today!
Strict Ring Muscle-up - Retest:
A single set of Strict Muscle-ups for max reps.
Cash in on all your hard work! Log 0 reps if you are still unable to complete a strict ring muscle-up- but remember there are plenty of other places you surely have made improvement. Take note of how the attempt felt, the points in your movement that are stronger, and/or how much closer you were to actually completing a rep. If possible, record yourself and compare to your initial test on day 1.
WOD
3x RFT, every 6 mins: Rows, 400 m, and Push-ups
3 rounds, each round for time, of:
Row, 500 m (NTE: 2:00)
Run, 400 m (NTE: 2:00)
25 Push-ups
Go every 6 mins.
Rebuild
Alternate every 1:30 for 18:00
12 Incline DB Bench Press @21X1
R Side Plank :45
12-15 Overhead Tricep Extensions @21X1
L Side Plank :45
Strength Focus
2-3 Rounds
Yang Plank :10
Heavy Quarter Get-Up 1 Rep
Single leg Deadlift 1 rep