Started off with conditioning work from Mon that I skipped:
4 sets @ 80%:
5 min AMRAP:
Row Calories
Rest 3 minutes between rounds.
Notes:
- All rows should be the EXACT same amount of calories
- Aim for 85% of the calories from last week.
5 min AMRAP:
Row Calories
Rest 3 minutes between rounds.
Notes:
- All rows should be the EXACT same amount of calories
- Aim for 85% of the calories from last week.
\\ 4 x 79 calories, used the airdyne last week so didn't have an 85% number to go off of
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Spend 15 minutes working on your Pullup technique or Muscle Up (NON-FATIGUING):
- Thumbs around the bar
- Torque in the shoulder at the bottom
- Work on as wide a grip as possible
Notes:
- The wider grip is an attempt to shorten the range of motion. At some point (based on limb length) the pullup is the same pace for everyone. But if you can widen your arms and maintain a strong position you should be able to pullup faster
- Thumbs around the bar
- Torque in the shoulder at the bottom
- Work on as wide a grip as possible
Notes:
- The wider grip is an attempt to shorten the range of motion. At some point (based on limb length) the pullup is the same pace for everyone. But if you can widen your arms and maintain a strong position you should be able to pullup faster
\\ Worked on wide-grip C2B butterfly pullups, need to work on internal shoulder rotation
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10 sets @ 100%:
15 second airdyne (AD) sprint
Rest 2:30 minutes
\\ Didn't realize the monitor worked until the last 4 rounds (14-14-15-13 calories), 2:30 was the minimum rest time, I averaged 3:10 or so. This was tough, through 4 sets I started hitting a wall around 10-11s.
15 second airdyne (AD) sprint
Rest 2:30 minutes
\\ Didn't realize the monitor worked until the last 4 rounds (14-14-15-13 calories), 2:30 was the minimum rest time, I averaged 3:10 or so. This was tough, through 4 sets I started hitting a wall around 10-11s.
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5 Rounds:
3 Unbroken Bar/Ring Muscle Ups
9 Suppinated Push Press, 175lbs
50m HEAVY backward sled drag
\\ 9:01 - Did bar MU, which were easy. Should have done ring MU. Scaled push press to 95lb, which is what the rest of the guys did, supinated grip is awkward, goal is to force shoulders into good external rotation position. Subbed 12 front squats at 95lb for the sled drag due to space limitations.
3 Unbroken Bar/Ring Muscle Ups
9 Suppinated Push Press, 175lbs
50m HEAVY backward sled drag
\\ 9:01 - Did bar MU, which were easy. Should have done ring MU. Scaled push press to 95lb, which is what the rest of the guys did, supinated grip is awkward, goal is to force shoulders into good external rotation position. Subbed 12 front squats at 95lb for the sled drag due to space limitations.
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