Thursday March 16th
23.03.16
INTENDED STIMULUS
10:00-15:00.
Muscle-ups completed in 1-4 sets and 2:30 or less.
Row done in 4:30 or less.
Lunges completed in 1-2 sets.
RX
For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (40/25 lb)
1000/900-m row
150-ft single-arm DB overhead walking lunge (40/25 lb)
10 ring muscle-ups
LEVEL 2
For time:
10 jumping ring muscle-ups
150-ft single-arm DB overhead walking lunge (30/20 lb)
1000/900-m row
150-ft single-arm DB overhead walking lunge (30/20 lb)
10 jumping ring muscle-ups
LEVEL 1
For time:
10 low-ring transitions
100-ft single-arm DB overhead walking lunge (20/15 lb)
800/700-m row
100-ft single-arm DB overhead walking lunge (20/15 lb)
10 low-ring transitions
SKILL WORK
Post-workout:
Accumulate:
50 med-ball sit-ups
50 med-ball twists (20/14 lb)
STRETCHING
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
WHITE BOARD BRIEF
Target time | 10:00-15:00.
This down-and-back chipper challenges upper-body gymnastics skill and shoulder and leg stamina.
Focus on getting in muscle-up reps today; scaled to as few as 4 reps to get exposure on the rings.
If you don’t have muscle-ups yet, practice low-ring transitions and jumping muscle-ups in the warm-up to use a scale during the workout.
Complete the row at a steady pace. Scale if needed to take no longer than 4:30.
Shoot to perform large sets of lunges. Complete 75-ft or more (~25 reps) before putting the DB down.
There should never be more than :15-:20 of rest at any point in the workout in order to move consistently from start to finish.
