Workout of the Day
(15 Minute CAP)
“Isabel” or “Randy” RX
Immediately Followed by Establishing a 1RM Snatch with remaining time
Free your scaps!
Tabata Times article “5 Things I’ve Learned About Competing in Olympic Weightlifting” is good especially if you’re considering competing. Read it
Each day, athletes have to choose 3 pieces. 2 have to come from the same principle.
This still allows for a day of training, any day each athlete chooses, to skip supplemental training.
Choose 3 pieces, 4 days a week:
8x 4×10 yard Lateral Shuffle + 8 Box Jump Up and Over @24/20
4 Count Ladder Two Feet Out/In/Out 4x10x4 count
4:00 ME DU / Multiply Score by x2 and complete that many more DU
1RM Height Box Jump
5x (5-4-3-2-1) Strict/Weighted/Static Dip
5×5 Tempo :5 Con :5 Ecc Horiztonal Ring Rows
EMOTM x10 x5 C2B Banded/Kipping and perform ABMAT SU with remaining time until next interval
x30 Alternating One Arm KB C&J @53/35 x20 Alternating One Arm KB C&J @70/53
4×16 Heavy DB Lunges Farmer Carry
EMOTM x12 x15 Yard High Handle Prowler @220/160
12×1 Legless Rope Climb
Due: July 19th
Muscle Ups. With a running clock
EMOM for 5min:
1 Muscle Up at the start of min 6
1 Muscle Up every :45 sec for 5 intervals
At the 9:30 mark, 1 Muscle Up every :30sec for 5 intervals
at the 12 min mark- AMRAP 1 min:
do as any muscle ups as possible in 1 min
If you can’t complete the muscle up in the required time-STOP.
Record your time and number of Muscle Ups Completed.
If you finish record total number of muscle ups.
If you don’t have muscle ups or don’t get past the 5 min mark-rest 5 min and then do this:
7 rounds NFT:
6 strict pullups
6 strict ring dips
6 Muscle up transitions
Workout of the Day
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.