THURSDAY 8.2.18
One of Julians' favorite events from the 2015 Games was a Pig Flip (think big metal tire), Legless Rope Climb, Handstand Walk event.
We put together a little ditty that will give you an idea of how this one felt.
For Time:
50 Power Clean SINGLES (if you have good plates)
25 Strict Pull Ups
10 Wall Walks
RX Men: 95# - 115#
RX Women: 65# - 75#
RX + Men: 135# +, Pull Ups must be in sets of 5
RX + Women: 95# +, Pull Ups Must be in sets of 3 or more.
RX + Option: 100' Handstand Walk
Score: Total Time
Goal: Under 12 Min
PROGRAM A
For Time:
50 Double Dumbbell Snatch
25 Strict Pull Ups
10 Wall Walks
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs, Pull Ups must be in sets of 5.
RX + Women: 35# DBs, Pull Ups Must be in sets of 3 or more.
RX + Option: 100' Handstand Walk
Score: Total Time
Goal: Under 12 Min
PROGRAM C
For Time:
4 Min Tire Flips or Sled Push/Pull
25 Strict Pull Ups
10 Wall Walks
RX Men/Women: Put what you did in comments!
RX + Men: Pull Ups must be in sets of 5
RX + Women: Pull Ups Must be in sets of 3 or more.
RX + Option: 100' Handstand Walk
Score: Total Time
Goal: Under 12 Min
Had some heavy squat cleans yesterday - now for the power cleans! We encourage you to go a little heavier if you are feeling up for it. If you have good plates that you can drop - we encourage you to drop these from the top every time as this will more mimic that tire flip. If not - that's ok too!
For the power clean you will start with the bar on the ground and feet under the hips. Heels down. Hinge at the hips to grip the bar with a slight bend in the knee - chest up! Arms straight! Lift the bar by digging in the heels and lifting the chest. Keep the bar close to the body! Stand up hard and fast. Finish hard with the legs and squeeze the cheeks! Shrug the shoulders. Pull the bar UP the body as you pull yourself down. To keep it close to you - reach the elbows high and outside. Rotate the elbows around FAST and catch the bar on the shoulders. Stand.
For the strict pull ups it's ok if these take a bit. As long as you can finish them all within about 3-4 min - stick with RX Strict Pull Ups. If you can do SOME strict - but not 25, you may lower the number down to 15-20.
From there the best options are - banded strict - kipping - or supine ring rows. Of course you may scale further to regular feet on the ground ring rows if that is the right call for you.
Make sure you come all of the way down and pull all of the way UP!
For the RX + Option you will see that men have to do their pull ups in sets of 5 for them to count and women must do them in sets of 3. Just a fun twist that more mimics that rope climb.
Of course - if you have a rope - 5 climbs!
For the wall walks you will start in the bottom of a push up position with the feet against the wall. You will press up to the top of your push up and start to walk your feet up the wall as you walk your hands back. The goal is to get the chest to touch the wall. You MUST walk your hands back out and feet down UNDER control and go back to the bottom.
Box or Inchworm for subs