CLASS WOD

“Sole Cycle”

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105) 
21/15 Calorie Assault Bike

Rest 5 Minutes 

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95) 
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85) 
21/15 Calorie Assault Bike

EXTRA PROGRAMMING

1.) Body Armour

Part A)
5x5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups

Part B)
100 Banded Good Mornings
100 Banded Pull-Aparts 

2.) Tempo back squat

Building upon last week.

5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom. 

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 - 63%
Set #2 - 65% 
Set #3 - 67%
Set #4 - 69%
Set #5 - 71-74%, based on feel.


*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Pull-Up

1. Strength 10 minutes: 10-15 sec Chin Over Bar Hold 4-6 Incline Pushups 2. Accessories 3 x 60 sec Ring Plank 3 x 10 Prone Dislocates 3 x 10 Behind the Back Pullover 3 x 10 DB External Rotations

Developing the Muscle-Up
1. Accessories 3 x 60 sec Ring Plank 3 x 10 Prone Dislocates 3 x 10 Behind the Back Pullover 3 x 10 DB External Rotations

Gymnastics Skills
1. Skill Conditioning EMOM 10: (1) 30 sec HS Walking (2) 5 Bar Muscle-Ups

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