Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 air squats
10 push-ups
10 ring rows
Mobility
Quick rotational drills to prep for bench
Strength
A. Close grip bench press – 4×4; AHAP
B. Bent over rows – 4×8; AHAP
C. Muscle up progressions
Three separate sections. So keep moving. 10 minutes max in each.
A few things to think about; for the bench press, focus on the movement of the elbows. They must track back towards the rib cage. Think how the elbows track, or how they should track, in a strict press, a push-up and most importantly a HSPU. It stems from rotation and engagement of the shoulder itself. Think external rotation.
The bent over row should be done and set up like a hang clean. Deadlift the bar all the way up and then slide the bar down the leg, hinging at the hips. The bottom position should be identical to the hang. Really tight back, shoulders in front of the bar. Execution of the movement should be done solely by the lats. Pulling the elbows high and behind, again making sure they track as close to the rib cage as possible, with the bar tracking to the belly button.
WOD
“Dripping in Fitness”
2 rounds
10 muscle-ups
25 thrusters (75/55#)(65/45#)
50/40 cals AB
Time cap is at 20:00. This one is all about slowing the pace to keep moving. For those who cannot complete a muscle up. The most difficult pull (C2B, pull-up, piked ring rows, etc.) and the most difficult push (ring dip, box dip, or push-up) times 2. Light bar for the thrusters. Think 3 big sets for most. 2 sets for the big dawgs, and UB for the psychos.
