Tuesday, August 26
“Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.”
—Bruce Lee
Warm-up (NTE 10’)
2-3 sets, not for time, of:
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
3-5 deadlift
3-5 hang muscle cleans, starting from just above the knees
3-5 front squats
3-5 hang squat cleans, starting from just above the knees
Strength/Skill
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Movement Demos
For quality:
Bar Hang, 1 min
Chin Over Bar Hold, 30 secs
Bar Hang, 50 secs
Chin Over Bar Hold, 25 secs
Bar Hang, 40 secs
Chin Over Bar Hold, 20 secs
Bar Hang, 30 secs
Chin Over Bar Hold, 15 secs
Bar Hang, 20 secs
Chin Over Bar Hold, 10 secs
Bar Hang, 10 secs
Chin Over Bar Hold, 5 secs
Athlete Instructions
Chin Over Bar Hold / Chest to Rings Hold
Note: after completing 60 seconds of Bar Hang, complete 30 seconds of Chin Over the Bar Hold, then 50-25 until you complete the complex. It doesn’t have to be unbroken.
Movement Demos
WOD
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50/35 lbs
Pull-up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
6:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
12:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.