WEEK 10 – Day 47, Tuesday – 16th March 2021

Week 10 – Day 47

Warmup:
EMOM 9-12mins (3 or 4 rounds)
1st – 30sec Assault Bike @ 85%
2nd – 2-3 Jumping Muscle Up w/ Slow Strict Negative
3rd – 30′ Handstand Walk (scale back to 22 Handstand Shoulder Taps or Pike Shoulder Taps)
+
Mobility Focus
Kneeling Lat Stretch w/ Band and PVC x 2mins
https://youtu.be/ZI42vR4WQv4 kneeling lat stretch with band and PVC
https://youtu.be/Ak4prJ31_Co jumping MU
https://youtu.be/Mx31PedEpTg ring MU negatives

A) Close Grip Bench Press

30X1; 2.2 (10sec between 2’s) x 2 sets; 2reps x 2 sets; rest 2misn between sets
https://youtu.be/XEFDMwmrLAM

B) 3 Sets

2 Strict Ring Muscle Up (Scale Back to Banded Strict MU)
3 Kipping Muscle Ups
4 Fasle Grip Chest to Ring Pull Ups
rest 60sec
5 Deficit Eccentric Kipping HSPU (31X1 tempo)
rest as needed

*read tempo as
3sec from top of HSPU to Bottom
1sec pause on head
X – kipping back to top
1sec pause at top of HSPU
https://youtu.be/Vv08brMb2jI eccentric kipping HSPU
https://youtu.be/BIC6pymXbAU strict MU
https://youtu.be/m5BDBlqF6wI banded Strict MU
https://youtu.be/u-hpT3XVsYo Kipping ring MU
https://youtu.be/rlM91t73P_c false grip Ring MU
https://youtu.be/8WhWNxmqs14 eccentric defict kipping HSPU

C) Two Arm Kettlebell Complex

4 Alternating KB Strict Press
4 Alternating KB Push Press
4 Alternating KB Push Jerk
rest 30sec
10 Alternating KB Plank Rows (5/arm)
rest 60-90sec x 3
https://youtu.be/0f7TFjrCCQM alternating KB push press
https://youtu.be/WsWelJq5apM alternate KB Push jerk
https://youtu.be/STzuIct48Hg KB plank row

D) 3 Rounds @ 85% Sustained Effort

Row 200m
6 Toes to Bar
5 Pull Ups
4 Chest to Bar Pull-Up
50 Double Unders
4 Strict Ring Dips
5 Kipping Ring Dips
6 Strict Toes to Rings
Assault Bike 400m
rest walk 2:30 (reduce rest by 30sec each round)
https://youtu.be/7HZukFecYrM kipping toes 2 bar
https://youtu.be/4LyN4kwzM2I kipping PU
https://youtu.be/8Rp-OeeJP-Y kipping chest 2 bar
https://youtu.be/3SN4_WAVwL8 DUBS
https://youtu.be/eiQLGHW-tmQ ring Dip
https://youtu.be/r3lkZgWLp8k kipping ring dip
https://youtu.be/XTbQsQqEUIU strict toes 2 rings