TUESDAY 04/09/2019

 

No Program B today.  See Program C for Muscle Up Gymnasty option!

Accessory workouts that work well today:
Pre:  Power - Oly
Post: Butts and Guts

PROGRAM A

PROGRAM A

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

7 Pull Ups
7 Box Jump Overs

No weight needed!  See below for non-pull up bar options

RX+: 10 and 10

Feel like you could do more than 7, but not 10 - do 8 or 9 - make it work for you!

7 not happening - do 5!

Score: Total Number of Reps of both movements.  So if you do 7+7 it's a total of 14 reps x 12 min = 168.  This IS an EMOM though, not an AMRAP.

Goal: Pick numbers that will challenge you, but you think you can sustain throughout.

NOTES:

We have done a workout similar to this one before, but it was in an "as long as you can last" format.  This time we want you to actually pick numbers that will allow you to do all 12 Min, but that you feel that you prob wouldn't be able to sustain much longer than that.

The Pull-up options for this workout are: Strict or Kipping.  If you are needing to sub your pull-ups consider banded, or  you can also do KB Swings in place of Pull-ups.  We don't suggest Jumping Pull-ups as a sub as you are already doing Box Jumps and that's a lot of jumping.

For Box Jump-Overs you choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! You are looking to get up and over the box. You can jump onto the box and hop or step down to the opposite side and that is 1.  Try turning on top of the box if you are going to step down so that you aren't catching your toe with the back foot on the way down.  Also no need to show full extension on top of the box, just get up and over.

If you don't have a box, you can use a bench to jump onto or over, or set up a stack of plates, DB, a laundry basket, anything you can jump over that is going to challenge you.  If nothing else you can always use a step to jump to (just not over) to jump over as well.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

2-4 Bar/Ring Muscle Ups
7 Box Jump Overs

No weight needed!  See below for non-pull up bar options

No RX+ exactly - just put in comments how many muscle ups you were doing

Score: Total Number of Reps of both movements.  So if you do 3+7 it's a total of 10 reps x 12 min = 120.  This IS an EMOM though, not an AMRAP.

Goal: Pick numbers that will challenge you, but you think you can sustain throughout.

NOTES:

We have done a workout similar to this one before, but it was in an "as long as you can last" format.  This time we want you to actually pick numbers that will allow you to do all 12 Min, but that you feel that you prob wouldn't be able to sustain much longer than that.

For the muscle ups you may lower the number to 1 rep if necessary, if that is a challenge for you then do it! That will still end up being 12 total Muscle-Ups. You may choose bar or ring for this.

For a sub, you can  choose to do a jumping bar or ring muscle up, banded, or  even feet assisted transition just for practice if you want to, choose something that is going to make you work!

If you don't have a pull-up bar or a place for Muscle-ups, you can sub KB swings instead.

For Box Jump-Overs you choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! You are looking to get up and over the box. You can jump onto the box and hop or step down to the opposite side and that is 1.  Try turning on top of the box if you are going to step down so that you aren't catching your toe with the back foot on the way down.  Also no need to show full extension on top of the box, just get up and over.

If you don't have a box, you can use a bench to jump onto or over, or set up a stack of plates, DB, a laundry basket, anything you can jump over that is going to challenge you.  If nothing else you can always use a step to jump to (just not over) to jump over as well.