Warm-Up:
Part A)
8:00 EMOM
Minute 1: Jump Rope
Minute 2: Inchworm Push-Ups
Minute 3: Scapular Pull-Ups + Ring Rows
Minute 4: *Barbell Complex
*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats
Part B) Barbell Specific Prep and Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
**do 5 reps of the movements below from the starting positions above.
– 5 reps Clean High Pull
– 5 reps Power Clean
– 5 reps Squat Clean
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Squat Clean
Then Build to working loads
Build to working loads
Muscle up drills
“Stick Around”
15:00 AMRAP
70 Double Unders
5 Ring Muscle Ups
3 Squat Clean
Barbell: 205/145lb, 93/68kg
Level 2:
15:00 AMRAP
50 Double Unders
10 Pull-Ups
10 Ring Dips
3 Squat Cleans
Barbell: 155/105lb, 70/48kg
LEVEL 1
15:00 AMRAP
100 Single Unders
10 Ring Rows
10 Push-Ups
5 Hang Power Cleans
5 Front Squats
Barbell: @ 70% of 1RM Clean
Goal Rounds + Reps: 6+ Rounds
~ 2:30 or faster/ Round
Primary Objective: Maintain Consistent pacing and strategy throughout this workout. This is not a bad workout to start off knowing you should pace conservatively at the start and keep yourself on a clock to keep things moving at a consistent pace throughout.
Secondary Objective: Unbroken Ring Muscle-Ups
Stimulus: CP Battery / Muscular Stamina
RPE: 8/10
Notes:
The goal here today will be to keep the Double Unders into 3 sets or less for the duration of the workout and then move into the Ring Muscle-Ups or Ring Muscle-Up modification. The transition + Ring Muscle-Ups should be kept in the range of 45 seconds or less before moving on
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold