2014-03-19

WEDNESDAY WORKOUT

Just TWO WEEKS left of the Open!!

SKILLS: 10-15 Minutes
#1 - Muscle Ups OR Band Assisted Muscle Ups
4-6 reps OR 2-4 reps (bands assisted)
AND...
#2 - Handstand Push Ups (Kipping)
Men - 4-6 reps / Women - 2-4 reps
AND...
#3 - Toes 2 Bar 
6-10 reps 
(Just did some yesterday so lean towards the low end on reps if your hands are tender & work smooth reps)
* 3 Total times through ALL THREE movements 

STRENGTH: 10-15 Minutes
3 rep chin up... With a catch...
* Want to keep things fast a powerful so this will limit the weight you can add... So keep speed in mind WITHOUT bouncing out of the bottom if you use a band, but NO PAUSES at any point during the 3 reps on EVERY SET... 

Try to finish each set in UNDER 6-8 seconds... Rest as needed between...

5 sets total on this one... Add load and decrease band tension as long as you keep movements smooth & fast...

WORKOUT: 15 Minutes
30 Unbroken Wall Ball Shots (14#/20#)
REST 3 MINUTES 
* 3 Total Rounds *

The goal here is to finish all your reps in UNDER 90 seconds for each round and stay consistent...

If you don't finish all 30 reps than you will still be cutoff at 90 seconds, but simply try to match the reps you achieve each round each time...

POST ANY MILESTONES ON SKILLS, WEIGHT ON CHIN UPS & ALL TIMES ON THE WORKOUT

No comments: