Month: October 2015

Skill

EMOM for 10 Minutes

[Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups
[Even] 30 Second Handstand Hold

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down. On the alternate minute perform about :30 seconds of a handstand hold.

WOD

For time
40-30-20-10
Walking Lunge Steps
12-9-6-3
Power Clean 185/125 lb

Workout notes: This workout is a task priority couplet with a high number of repetitions of a bodyweight movement and lower quantity of a weightlifting movement.  Even though you are only performing bodyweight lunges the higher rep count will be fatiguing. Work at a sustainable pace so you can recover quickly for the cleans.  With the lunge step make sure that you perform quality reps by reaching out with your leading leg and letting your back knee kiss the ground.  The suggested or “Rx” weight is on the heavier side but for this workout attempt a weight you can perform power cleans.

Strength

Back Squat 10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   Be sure to review how to ditch a back squat and use spotters when needed.

AMRAP in 10 Minutes

15 Kettlebell Swings 32/24 kg
15 Push-Ups with feet on a 45 lb Plate
200M Run

Workout notes: This workout has two difficult components that require a good deal of upper body strength segmented with 200M runs.  With functional movements like these we’re never isolating single joints or muscle groups but the workout is structured in such a way that you should consider the recovery in the arms as you are running but the push-ups are largely a strength based movement so you can push the pace on the run.  We’re suggesting a heavier kettlebell and scaling the push-ups up to a increased level of difficulty.  If you are still working on the strength required to do push ups from the floor use this opportunity to test a more difficult method.

WOD

3 Rounds for reps:

2 Minutes of Power Cleans 135/95 lb

2 Minutes of Wall Ball Shots 20/14 lb

2 Minutes of Muscle Ups

Workout Notes: This workout will be scored  in a “Fight Gone Bad” style, scoring your total number of repetitions completed in the entire 18 minutes of work.  It is possible to game the workout by working on one movement and trying to achieve a higher score but that is not the intent of this format.  The purpose of this workout is to maintain a steady work rate through the entire workout.  If you are not able to do Muscle ups (but you are close) then a few ways to practice and keep the work rate high the is to do Jumping MU or banded MU transitions.  If you are still trying to build the strength for Muscle ups then a great way to scale this portion of the workout is to perform a combination of Strict Pull-ups and Strict Dips.

WOD

AMRAP in 20 Minutes:

5 Strict Pull-Ups

10 One Arm Dumbbell Strict Press 45/30lbs

15 Goblet Squats 45/30lbs

Workout Notes: Try to do dead hang pull-ups if you can!  Even if you are doing single pull-ups try to keep the movement strict.  A few good scaling options would be supine ring rows or a band assistance.  The strict press can be broken up any way that you like. Alternating, 5/5 or even 10 per round, alternating arms with each round.  Use the same dumbbell for the strict press and goblet squat!