Tuesday 171017

Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Build to a set of 6 push press. As heavy as form allows.

B. WOD: 

5 min AMRAP

5 Burpees

10 Box Step Ups          24/20     20/16, 16/10 5 each leg, alternating

Rest 5 min

4 min AMRAP

4 Burpees

8 Box Step Ups

Rest 4 min

3 min AMRAP

3 Burpees

6 Box Step Ups

Score: 3 separate scores, one for each AMRAP. These are all fast and should hurt.

COOL DOWN

C. Above and Beyond:

Combine the “soccer drill” with the “snap pull.” The soccer kick should take place just prior to the snap pull, with the end of the kick initiating the snap pull. Get some good clean swings in. Accumulate at least 30 good swings. THEN, if desired, you can turn over into the muscle up for a few sets/reps without dipping out of it. Just transition into the catch, then descend back into the swing and next rep. Don’t wear yourself out, see the next piece before beginning this.

D: Every 90 seconds, for 5 sets

20 seconds bike, very hard

1-3 muscle ups, unbroken. Get straight to the rings after biking.

The intention here is to practice deliberate, thorough, thoughtful muscle ups. Or at least as much as possible under high metabolic duress. Do you find yourself staring at the rings? How long? How does your technique change when you are breathing vs. practicing with no stress? It shouldn’t, at least not much. Does it?

E: Rotate for 3-5 sets

E1: Top of dip hold, 20-30 seconds

E2: 30 hollow rocks/30 sec hollow hold

E3: 8 dumbbell Z press

E4: 5-10 BACK extension, slow and controlled

Mobility: Smash the heck out of your quads and calves. 20 min total.