Aug 8, 2022
Strength
Complete 3 Sets
- # Strict Muscle Ups
or
- 1-2 Muscle Up assisted from knees with slow negative
Rest 1-2-minutes between sets
Notes
Today’s strength is strict muscle ups. You will complete 3 sets of either a number of strict muscle ups that you can complete unbroken or 1-2 strict muscle ups assisted from your knees, focusing on a slow and controlled negative.
Strength
3 Sets
- Arc Ring Row @ 3111 x 4-5
- Ring Push Ups @ 3111 x 4-5
Notes
The second piece for strength today is 3 sets of a ring row variation and a push up variation. You may take your time between exercises.
The Arc Ring Row is about engaging your lats to pull the rings towards your hips. Just like a normal ring row, adjust the difficulty by adjusting the angle of your body.
During the ring push ups, focus on maintaining a tight lower body and finding a good lockout at the top with your shoulders protracted and the rings turned out. If you cannot maintain good positions, substitute angled ring push ups or regular push ups.
Conditioning
5 Rounds
In 2:00:
- 12 Single Arm Dumbbell Hang Clean and Jerks
- 10 Box Jump Overs
- Max Double Unders in remaining time
No rest between rounds
Notes
Today’s workout is five 2-minute intervals. There is no rest between intervals. Each round begins with 12 single arm dumbbell hang clean and jerks, followed by 10 box jump overs. With the remaining time, you will complete as many double unders as possible. Your score is the number of double unders completed across 5 rounds.
The dumbbell should be a light-moderate weight that allows you to complete the 12 reps unbroken every round.
The box jump overs should take no more than :40 to complete. You must step down from the box each rep. Adjust the number of reps or box height accordingly.
Try to stay as relaxed as possible on the double unders to let your heart rate come down before you have to begin the next round. This format is a good opportunity to practice your double unders. But remember to keep good body positioning and spin mechanics the whole time.
Aug 7, 2022
Strength
Deadlift with :02 pause at 1″ off the ground
Notes
Today’s strength is deadlifts with a :02 pause when the plates are 1″ off the ground. Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. Then you will complete 4 sets of 4 reps all at that same weight.
Before each rep begins you will pull yourself in tight and eliminate any slack from the system, then smoothly pull the bar up 1″, pause for :02, then finish the lift.
Conditioning
5 Rounds
In 2:00:
Rest 1:30
Notes
Today’s workout is 5 rounds of running and power cleans. You have 2:00 to run 400m, then complete 1 power clean. You will have 1:30 to rest between rounds. Your score is the total weight successfully lifted across the 5 rounds. You may change your weight during the rest period.
If you cannot sustain five rounds of a 400m run in less than 1:45, adjust the distance to a 300m run. This is a difficult pace to hold on our 400m route.
Choose a heavy weight to start with, but you want to be confident that you can hit the lift when you are tired.
Aug 5, 2022
Conditioning
With a partner, in 30:00 complete:
- 80-100 Calories
- 100 Double Unders (each at the same time)
- 80-100 Calories
- 75 Double Unders (each at the same time)
- 80-100 Calories
- 50 Double Unders (each at the same time)
In remaining time:
- Build to a heavy power clean
Notes
Today’s workout is completed with a partner. There are two scores today. The first score is your time to complete the calories and double unders. The second score is the sum total of your power clean.
Each set of calories should take no longer than 5-minutes. Adjust the target number accordingly.
The double unders should take no longer than 1:30 for the set of 100, 1:00 for the set of 75, and :45 for the set of 50. Adjust the number of reps or substitute single unders.
When you finish the chipper, you will then have the remaining time to find a heavy single power clean.
Aug 4, 2022
Strength
A1. Bench Press for load:
- 10 reps @ 50%
- 8 reps @ 60%
- 6 reps @ 70%
- 4 reps @ 80%
A2. Supinated Grip Strict Pull Ups
Notes
Today’s strength is bench press and supinated grip pull ups. You will complete a set of 10, 8, 6, and 4 reps on the bench press. After each set, perform 4-6 supinated grip strict pull ups with a tempo.
Take 4-6 warm up sets for the bench press, then begin your working sets with a set of 10. If you know your 1 rep max, you can use 50%. If you do not know your max, use a weight that is a rate of perceived exertion of 5/10. Then, increase the load by 10% each set. Every rep will be performed with a clear, :01 pause on the chest.
After each set of bench press, perform 4-6 pull ups with a supinated grip. Each rep will be performed with a :02 negative, and :01 pause at the top and bottom. If you can hold the tempo, add weight. If not, add assistance or substitute ring rows.
Conditioning
Every minute on the minute for 16:00:
- Minute 1 – 10-15 Calories
- Minute 2 – 10 Dumbbell Front Rack Reverse Lunges
- Minute 3 – 10-15 Calories
- Minute 4 – 10 Double Dumbbell Clean and Jerks
Notes
Today’s conditioning is 4 rounds of calories, lunges, and clean and jerks. You will start a new station at the top of every minute and rest the remainder of the minute when you finish the prescribed work.
The calories should take no longer than :45. Adjust the target number accordingly.
The goal is to complete the lunges unbroken and maintain a soft touch of the knee each step. Use a moderate weight.
The clean and jerks should also be completed in 1 set. It should be a moderate weight and, ideally, the same weight that you use for the lunges.
