Tuesday, May 3
“Never complain, never explain. Resist the temptation to defend yourself or make excuses.”
― Brian Tracy
Rebuild option available in classes today.
XT Strength: 5:30pm
Pisgah Kids: 3:30pm
Strength
Strict Pull-up - Skill A:
Hollow Hold 3x 20 secs
Compare to Day 4's performance to see if you are getting better. Shoot for bigger sets in the hollow hold. If using the tuck hold, try starting out in a full hollow hold (even if only for a few seconds) before switching back.
Strict Pull-up - Skill B:
Banded PVC Strict Pull-ups : 3x8
Banded PVC Strict Pull-ups 3x8
Perform these while seated in pike position. Initiate with your lats, then pull as low as possible. *The thicker the band, the more difficult these will be. Challenge yourself.
Strict Pull-up - Skill C:
Ring Rows 4x8
4x6-8 reps Initiate with the lats, and pause at the top of each rep. Really focus on pinching your scaps in the back during your hold (1-2 sec), then control your descent back down.
*Difficulty determined by how close/far your feet are to the pull-up bar.
Strict Ring Muscle-up - Skill A:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups 3x max rep
*2-3x max rep Compare to day 2.
If you felt like you used a light band and got a lot of reps, you can mix it up and use a heavy band and get less reps. We are looking for at least 10 reps but no more than 20 each set.
Strict Ring Muscle-up - Skill B:
Strict Ring Pull-ups 3x8
Stay in a hollow position throughout each set. Rib cage down, hips tucked under and toes pointed. Think about pressing down on the rings rather than pulling. Break these sets up if you have to in order to maintain position and quality.
Strict Ring Muscle-up - Skill C:
Hollow Hold 1x 90 secs
Accumulate 1:30. Working on our hollow hold is important for gymnastics movements and for fitness in general. Slowly build up how long you can hold. Make sure you are pressing your lower back into the floor and keeping shoulders off the floor. Do a tuck hold if you need to scale. Breathe through this, do not hold your breath.
WOD
FT: 800 m and Kettlebell Swings
For time: Run, 800 m
60 Kettlebell Swings, pick load
Run, 800 m
Rebuild
Alt EMOM 18 mins: Russian Kettlebell Swings, Bear Crawl Barbell Roll Outs, and Side Planks
Every 2 mins for 18 mins, alternating between:
25 Russian Kettlebell Swings, pick load
max rep Bear Crawl Barbell Roll Outs, :45-1 min
Side Plank, L 45 secs/R 45 secs
XT Strength
Snatch 7x2 (Ascending)
Every 2 min for 14 min.
Every 2 mins for 16 mins: Deadlift
3 Deadlifts, 85% 1RM
Every 2 mins for 16 mins.
3 RFQ
Lateral Box Jumps x 8 (4/each side)
L-Sit heel taps x 20 (Sitting on floor, legs in front and together, raise heels up and over kb, back and forth. Keep heels bolted together throughout)