Week 11 – Day 52
Warmup:
EMOM 9-12mins (3 or 4 rounds)
1st – 30sec Run @ 85%
2nd – 2 Jumping Muscle Up w/ 10sec Dip Support at top
3rd – 35′ Handstand Walk (scale back to 24 Handstand Shoulder Taps or Pike Shoulder Taps)
+
Mobility Focus
Bench Shoulder Flexion w/ Thoracic Mobilization x 2mins
https://youtu.be/jXR4rkMIwk8 Bench Shoulder Flexion With Thoracic Mobilization
https://youtu.be/Ak4prJ31_Co Jumping Muscle Up
https://youtu.be/5it610ZpB4M Hnadstand walk
https://youtu.be/cTC8Gj1z0eY Wall Facing Shoulder Taps
https://youtu.be/4-Xl07LZlVs Pike Shoulder Taps
A) Close Grip Bench Press
20X1; 1.1.1 x 2 sets; 1.1 x 2 sets; 10sec between 1’s/rest 2misn between sets
https://youtu.be/XEFDMwmrLAM
B) EMOM x 8mins
1st – 2-3 Strict Ring Muscle Up (scale back to Banded Strict Ring MU)
2nd – 6 Kipping Parallette HSPU
https://youtu.be/BIC6pymXbAU strict Ring MU
https://youtu.be/m5BDBlqF6wI Banded Strict Muscle Up
https://youtu.be/vyJxKznVqvs Kipping Parallette Handstand Push Up
C) Two Arm Kettlebell Complex
4 Dual KB Push Press
4 Dual KB Push Jerk
4 Dual KB Split Jerk
rest 30sec
12 Alternating KB Gorilla Rows (5/arm)
rest 60-90sec x 3
https://youtu.be/ekNrVv6G5v8 Dual KB Push Press
https://youtu.be/Ln1j7lm6SrE KB Gorilla Rows
D) 3 Rounds @ 85% Sustained Effort
Row 250m
AMRAP Ring Muscle Up in 60sec
*Scale back to Jumping Muscle Ups
rest 60sec
Assault Bike 21/18 Cals
AMRAP Complex in 60sec
Kipping Toes to Bar
Kipping Chest-to-Bar
Kipping Pull-up
rest walk 2:30
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