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Components

Metcon

"Nowhere Fast"

Settings

Workout

TUESDAY 7.23.19

WU:

500M Row
Foam Roll
Banded Shoulder Distraction

1: Metcon (No Measure)

Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

If we are not completing ring muscle-ups today, which will be the vast majority of us, let's use today to build some strict strength. With the bike providing a small bit of breathing to our training here, it results in more realistic training.

Not for Time:
1:00 Light Bike + 12 Strict Pull-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 9 Strict Pull-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 6 Strict Pull-Ups
1:00 Light Bike + 6 Strict Ring Dips

2: Metcon (Weight)

5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Set #1 - 60% of 1RM Power Clean
Set #2 - 64% of 1RM Power Clean
Sets #3+4+5 - 68% of 1RM Power Clean

MC: "Nowhere Fast" (Time)

For Time, with a 9:00 Time Cap:
50 Power Cleans

*On the Minute - 5 Toes to Bar
Barbell - 155/105 lb

The workout starts with 5 Toes to Bar.

EC: Metcon (No Measure)

EXTRA CREDIT:
21-18-15-12:
Ski Erg Calories
GHD Sit-Ups

In the absence of a Ski Erg, this can be completed for equal calories on the rower.

Whiteboard:

Tuesday, July 23, 2019

Male Clients