february 3, 2015

Workout of the Day

A. 

Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps 2 then fail, 1 then fail.
Double-Unders x 50 reps 50/50
Bar Muscle-Ups x 3-6 reps C2B

For each of these movements, work on movement efficiency – make these as effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.

B. 

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

70/75/80/85/90/95/100/105/110/115(F), 115(F), 115

C1.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

5 or 6

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

C2.

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

8

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

C3.

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps

Just rowed.

D. No time

Four sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed