Monday 11-14-16

Coach's thoughts on today:

GWU day 2 is a great chance to work on pull-up strength/skill (skill of kipping -- but don't even try until you have 3 strict). If you're more advanced those muscle ups should be right around the corner so make sure you understand "false-grip" and how to turn the rings over. This metcon is basically "can you be strong when you can't breathe?" If you can you'll have a great score. The faster you go out of the gate the more time you'll have to get reps that count but if you go too hard you'll be too tired.  There is sweet spot, find it. The accessory stuff is obvious, stronger arms can transfer more power from the body, you need it. 

Warm-up:15min

  • Gymnastic Warm-up Day 2 (Upper Body Pulling/Trunk)

Basic (No requirements)
A1. Kipping / Kip swing; 5x3 attempts
A2. Strict Pull-ups / Negatives; 5x5
B1. Tuck / L-Hang; 3x10s
B2. KB Swing; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. Strict Pull-ups / Weighted; 5x5
A2. Muscle-up Row; 5x3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. Tuck / L-sit on rings; 3x10s
B2. Back Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. Weighted Pull-up; 5x3
A2. Muscle-up / MU row (turn out); 5x2-3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. L-sit on rings; 3x10s
B2. Tuck /  Straddle press to Headstand; 3x3

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. L-Pull-up; 5x3-5
A2. Strict MU / Wide MU Row; 5x2
A3. Tuck / Advanced Tuck Back Lever; 5x10s
B1. Straddle / Low Straddle L-Sit on Parallettes 3x10s
B2. Rev leg lift Headstand / Rev leg lift Wall Handstand; 3x3

Metcon:18min

  • Form: Metcon (3 Rounds for reps)

4min AMRAP -- 6min clock

320m run
100 Speed Singles
AMRAP Push Press (record wt.)

longer run/ DUs or both for Rx+ (note the change)

  • Con: Metcon (3 Rounds for reps)

4min AMRAP -- 6min clock

400m run
100 double unders
AMRAP Push Press (.75 BW)

  • Int: Metcon (3 Rounds for reps)

4min AMRAP -- 6min clock

400m run
100 double unders
AMRAP HSPU

Accessory:10min

  • A1: Barbell Arm Curls (3x8)

  • A2: Standing Barbell OH Triceps Ext.  (3x8)