Monday December 27th
21.12.27
INTENDED STIMULUS
Finish in 10:00-15:00.
Work through a combination of high skill and heavier loads.
Be able to complete each movement in 2-3 sets.
Athletes who can perform the strict muscle-ups in 1-2 sets and the cleans unbroken may scale up.
RX
3 rounds for time:
7 strict muscle-ups
10 hang power cleans (185/125 lb)
LEVEL 2
3 rounds for time:
7 banded strict muscle-ups
10 hang power cleans (135/95 lb)
LEVEL 1
3 rounds for time:
7 false grip strict pull-ups/muscle-up transitions/false grip ring rows
10 hang power cleans (75/55 lb)
SKILL WORK
Pre-Workout:
5 sets for load:
4 hang power cleans
STRETCHING
3 sets:
10 Cuban presses (PVC)
10 ATY drills (no weight)
WHITE BOARD BRIEF
Target time | 10:00-12:00
This week starts with a combination of high-skill gymnastics and a heavy barbell that necessitates breaking up the work into manageable sets.
Today’s workout is about pushing the threshold of two interfering and very difficult movements without reaching failure.
Each element should be scaled so the workout cannot be performed unbroken, but rather, each movement is completed in 2-3 sets.
We don’t want to see athletes sprint through this workout or come to halt. Instead, athletes should chip away at the work at a pace that rides the line of failure, but doesn’t cross it. With more difficult movements, this will mean small sets with somewhere between :10-:20 of rest.
