Friday – August 25, 2017 – 170825
Skill Practice Warm Up: Spend 10 minutes working on handstand and handstand push up progressions
Super Set: None.
Metabolic Conditioning: “Look like Tarzan“
For time – 3 rounds
Toes-to-bar (Health: 21 sit-ups, Athletic: 12 reps, Performance*: 21 reps)
Ring dips (Health: 12 push-ups on toes – NO BAND DIPS, Athletic*: 6 reps, Performance: 12 reps)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 15 min, about 3 minutes per round. Scale Up: GHD sit ups instead of toes to bar and 4/8 muscle ups.
Compare to: February 13, 2015
Coaching Tips: BEFORE your hands start to rip, substitute GHD sit ups in for the toes to bar (but only if your hands are starting to tear). Remember that walking part of the runs counts as “scaling”. We’d rather you shorten the run to 400/200/200m and keep the running up (Rather than doing the full distance and walking multiple times).
Make sure that the ring dips are full range of motion! The shoulder/bicep must touch the top of the ring at the bottom, and the arm must lock out at the top. Be prepared to get “no repped” by a coach if you are going fast and not hitting lock out.
Breaking up the toes to bar and the ring dips early on is the best way to get a good time. Small sets with short rests (even singles) help you keep moving rather than getting stuck. If you feel good on the last round, try linking big sets then.
Optional ‘Cash Out’: 60s plank, 15 wall ball, 3 rounds
“By the Numbers” Book References: Run p. 269, T2B p. 434, Dips p. 363