Tough Transition
1 Sep
9-2-2010
A. 10 Muscle-ups for time, 4 min cap
+
5 rounds for total reps+cals. Your “speed” is determined by what pace you can maintain for 30 minutes. Think of it like a 4-5 mile run. This is not a jog, nor is it a sprint.
60 sec Box Jumps 20/18″
30 sec rest
60 sec Row for Cals
30 sec rest
60 sec Knees to Elbows
30 sec rest
60 sec Airdyne for cals
30 sec rest
For the muscle ups, here are some ideas on how to scale.
A) close to a muscle up – try it as RX or do “C” below.
B) Pick a Pull and a Push variant that challenges you correctly.
Pull
A1) 3 x 3-5 @ 31X1 on false grip ring pull ups, pull high as possible
A1) 3 x 3-5 @ 31X1 on false grip ring rows
A1) 3 x 3-5 @ 31X1 banded pull ups, no kipping
A1) 3 x 3-5@ 31X1 banded pull ups or ring rows
Push
A2) 3 x 3-5 Russian Dips (kipping is fine)
A2) 3 x 3-5 @ 31X1 bar dips or ring dips
A2) 3 x 3-5 @ 31X1 banded dips
A2) 3 x 3-5 @ 31X1push ups
On Ramp, one day left and then mixing it up in our classes!
Chad’s back from a “Top 3 life experience” teaching the classics on a sailing yacht in the Mediterranean.
From CF Polson:
Run 1 Mile
Row 1000M
Rest 4 min
Run 800M
Row 500M
Rest 4 min
Run 400M
Row 250M
Total time: 26:54, work time 18:54 (1st round – 10:57, 2nd round 5:23, 3rd round 2:34)
5 rounds=total: 309.
Did we get a bunch of new white boards?
Can I see a photo of the board?
I want to see this beast written out.
I bet it just says, “Instructor’s Choice.”
Can we have Travis as who’s who soon please?
right after he gets hitched
Favorite work-out: Ninja flips.
No muscle ups, just shoulder rehab.
Then,
386, airdyne for calories.
Various people in the world take the business loans from different banks, just because that’s comfortable and fast.