Friday July 14th
23.07.14
INTENDED STIMULUS
2-4 rounds, 2-3 rounds, and 1-3 rounds for each respective AMRAP.
High-skill bodyweight movements.
Increasing complexity as volume decreases.
Don’t game the three AMRAPs; push the pace early and face the challenge of performing bar muscle-ups with a pre-fatigued upper body.
RX
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
LEVEL 2
AMRAP 5:
6 alternating asst single-leg squats
30 double-unders
15 ring rows
AMRAP 5:
6 alternating asst single-leg squats
30 double-unders
12 pull-ups
AMRAP 5:
6 alternating asst single-leg squats
30 double-unders
9 chest-to-bar pull-ups
– Rest 1:00 between AMRAPs.
LEVEL 1
AMRAP 5:
10 alternating backstep lunges
60 single-unders
15 jumping pull-ups
AMRAP 5:
10 alternating backstep lunges
60 single-unders
12 ring rows
AMRAP 5:
10 alternating backstep lunges
60 single-unders
9 banded strict pull-ups
– Rest 1:00 between AMRAPs.
SKILL WORK
Rest, stretch, recover!
STRETCHING
:30 calf stretch/leg
:30 scorpion stretch/arm
:30-1:00 banded lat stretch/arm
WHITE BOARD BRIEF
Target | 2-4 rounds, 2-3 rounds, and 1-3 rounds.
Today’s workout is a series of AMRAPs with increasing difficulty in upper-body pulling.
The single-leg squats and double-unders are challenging as well, but the primary focus is the pull-up progression.
The intent of the workout is to scale the squats and jump rope to allow for SPEED and to modify the pull-up progressions to prioritize improving skill.
Everyone will likely do something a little different, but all should be to move fast and in large sets on the first two AMRAPs.
For those who can perform 6 chest-to-bar pull-ups easily, a jumping bar muscle-up might be a better scale. If not, do 9 unbroken kipping pull-ups and 6 unbroken chest-to-bar pull-ups for the 2nd and 3rd AMRAPs to build strength and skill.
