Tuesday, April 16th

April 15, 2019

1. A three-part workout as our training today, starting every 10:00. Time remaining after completion is rest.

On the 0:00... Weights: 
"Grace" (30 C&J for time)

On the 10:00... Gymnastics: 
30 Handstand Push-Ups + 30 Bar Muscle Ups

On the 20:00... Monostructural
1 Mile Run

 

2. 

Accessory work to finish.

 

 

A.

METCON:

“Tres Leches”

On the 0:00-10:00…
30 Clean and Jerks (135/95)

 

On the 10:00-20:00…
30 Handstand Push-Ups
30 Bar Muscle-Ups

 

On the 20:00-completion…
1 Mile Run

 

If we are unable to run today, complete:

2,000/1,600m Row

 

On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

 

Stimulus wise, we are looking for our "Grace" weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken Bar MU. If we do not, let's modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.

 

B.

ACCESSORY:

Not for Time

1-2 Rounds:
30 Glute Bridges
40 AbMat Sit-Ups

50 Band Pull-Aparts
 

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