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Thursday 7/27 WoD

26
Jul

Thursday 7/27 WoD

SKILL/STRENGTH:
Hang Snatch (Above Knee)
5×2, perform each set 5-10lbs heavier than used two weeks ago

Notes
Athletes who did not perform this workout two weeks ago (Week: 170710 Day: 5) should perform that instead.

TIMECAP: 20:00

WOD:
15 minutes of constant movement:
a) 6-12 Ring Pushups
b) 12 Single Arm DB or KB Bent Row
c) 20-25 AbMat Situps

Notes
All sets should be submaximal and technical. The goal here is to accumulate excellent reps.
Ring Pushup: Feet elevated to level of hands. Control eccentric, pause at both ends, emphasizing depth at bottom and lockout at top. Scale movement to pushup.
Chin-Up: Supinated grip. Control eccentric, pause at both ends. Athletes who can easily perform sets of 6 with excellent mechanics may add load. Athletes who cannot perform strict chin-ups should perform negatives or ring rows.

 

EXTRA WORK:
Rope Climb Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Legless Rope Climb
2) Legless Rope Climb
3) Long Rope Pull
4) Medium Rope Pull
5) Short Rope Pull
6) Lying-to-Standing Rope Climb

2) Muscle-Up Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c )
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
-Incline https://youtu.be/xNtmL6pZSIc (least difficult)

Notes
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.

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