Tuesday, January 15th
A.
GYMNASTICS:
On the 2:00 x 5 Rounds: 40% of Max Kipping Handstand Push-Ups Down: Front Rack KB Walking Lunge (53’s/35’s)
**If we are not completing handstand pushups today, completing 10 DB/KB push presses (allowed to climb in load as the sets progress), can be a sound modification today.
At the start of each minute, athletes complete 40% of their best kipping handstand pushup set. This builds upon a workout last Wednesday, where we completed 30% per round. As an example, if one has 20 unbroken kipping handstand pushups as their best set, that would equate to completing 8 per round.
Following, we have a walking lunge. This is completed with two kettlebell, both in the front rack position.
Final note on the lunges - barring any wrist limitations which can cause injury, for training value, let's not rack the kettlebells onto the tops of the shoulders. Hold them with elbows high, much like we would for a front rack barbell. Let's make ourselves work for a better position throughout, versus allowing the weights to just rest there.
B.
METCON:
“Fuller Circle”
For Time: 50/35 Calorie Bike 125 Double Unders (2:1 Singles) 2,000 Meter Row 125 Double Unders 50/35 Calorie Bike
*If we do not have access to a bike today, we can complete 800m run on both ends.
Reaching longer today. This is a built-up version of a previous workout completed, named “Full Circle”. Two training goals:
One, to find our pacing. The goal on the bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.
Two, double-unders. Training through large totals is an important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A to B. It is less about how big your sets are to, and more so you manage the rest periods. 50-50-25 and 40-30-30-25 just two thoughts to start with. There is no wrong approach here as it is based on the individual, with the key takeaway being to avoid movement failure, where we hit the wall and slow dramatically.
