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Friday, January 11th



Every 2 Minutes for 6 Rounds: 25% Max Ring Muscle-Ups

7-7-5-5-3-3 Front Squats

*Round 1-2 - 7 Front Squats *Round 3-4 - 5 Front Squats *Round 5-6 - 3 Front Squats

Athlete's choice to take front squats from the rack, or from the floor.

Inside of today's training, we are taking our estimated max ring muscle-ups and completing 25% of so at the start of each 2:00 window. If an athlete has 10 unbroken ring muscle-ups for example, said athlete would complete 3 (rounding up) at the start of each round, followed by front squats.

Throughout the 12:00 piece, our aim is to build steadily in loading throughout.

If we are not completing full ring muscle-ups today, this is a great opportunity to complete 7 repetitions of the banded ring muscle-up, Let's choose band tension that challenges us, all the while we pay due diligence towards holding as best of technique as possible. For a video demonstration of the banded strict ring muscle-up, click HERE.



5 Rounds: 1:00 - Wallballs (20/14) 1:00 - Kettlebell Swings (53/35) 1:00 - Assault Bike 1:00 – Rest

*Score is total reps/calories for all 5 rounds

Stimulus wise, we are looking for loadings that we feel confident we could hang onto for the entire minute, or at most, take a single break with.

Despite the loadings on the manageable side, and even despite the minute of rest between rounds, we want to place the emphasis on pacing. On being able to control our heart rate through the entire 20 minute effort, through consistency across the rounds.

On our deload week, it's less about the score, and more about the well we can feel and manage our intensity levels throughout this duration.

In the absence of a bike, complete on the rower for calories.

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