Wednesday October 12th
22.10.12
HUMPDAY HELP
INTENDED STIMULUS
Less than 10:00.
Finish the round of 12 by 4:00 and the round of 9 by 7:00.
Quick singles on the clean and jerks.
High skill mixed with moderate load for a workout that feels fast, but requires some pacing.
RX
For time:
12-9-6:
Clean and jerks (185/125 lb)
Bar muscle-ups
LEVEL 2
For time:
12-9-6:
Clean and jerks (135/95 lb)
Chest-to-bar pull-ups
LEVEL 1
For time:
12-9-6:
Clean and jerks (95/55 lb)
Jumping chest-to-bar pull-ups
SKILL WORK
Post-workout
Accumulate:
50 strict ring dips/dips/box dips
STRETCHING
2 sets:
:30 cobra stretch
:30 pigeon stretch/leg
SKILL WORK
Target time | 7:00-10:00
Today is a combination of moderate load weightlifting with higher skill upper-body pulling. The volume is low, so you should be able to keep moving the entire workout.
These two movements have small degrees of redundancy between them. The lockout for the bar muscle-up will begin to fatigue from pressing overhead in the jerk.
Similarly, the pull from the clean will fatigue the grip, hips, and arms such that the pull will become significantly more challenging in later rounds.
Break up the bar muscle-ups however you wish, but you should be able to finish the round of 12 by 4:00 and the round of 9 by 7:00 to meet this stimulus.
If you are not finished with the 12 bar muscle-ups by 4:00, round down to 9-6-3 or 6-4-2, depending on where you are, to use as a rep scheme for the remainder of the workout.
