Alternating OTM x 8 min
Odd – 1:00 Row
Even – Primer movement (see below)
Round #1 – :20s Deadhang, with 5-7 Scap Retractions
Round #2 – :30s Inchworm
Round #3 – 5 Slow DB Deadlifts, each side
Round #4 – :30s Pausing Glute Bridges –
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Stiff Legged Deadlifts
Not for Time:(modifications below)
1:00 Light Row orBike + 60% Max Ring Muscle-Ups
1:00 Light Row or Bike + 12 Strict Ring Dips
1:00 Light Row Bike + 50% Max Ring Muscle-Ups
1:00 Light Row or Bike + 9 Strict Ring Dips
1:00 Light Row or Bike + 40% Max Ring Muscle-Ups
1:00 Light Row or Bike + 6 Strict Ring Dips
If we are not completing ring muscle-ups today, which will be the vast majority of us, let’s use today to build some strict strength. With the cal providing a small bit of breathing to our training here, it results in more realistic training.
Not for Time:
1:00 Light Row/Bike + 12 Strict Pull-Ups
1:00 Light Row/Bike + 12 Strict Ring Dips
1:00 Light Row/Bike + 9 Strict Pull-Ups
1:00 Light Row/Bike + 9 Strict Ring Dips
1:00 Light Row/Bike + 6 Strict Pull-Ups
1:00 Light Row/Bike + 6 Strict Ring Dips
The 12-9-6 is intended to be fixed, where we are encouraging the use of bands to meet the work requirements. We can absolutely modify the numbers, but we want to the repetitions today to spur the adaptation. Although 6-4-2 is entirely an option, the stimulus we are after today is the higher volume efforts – even if it means we are using bands or assistance to get there. Let’s choose a challenging difficulty, but one that allows us to complete that first set in two sets or less (on both the strict pull-ups and strict ring dips).
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Set #1 – 60% of 1RM Power Clean
Set #2 – 64% of 1RM Power Clean
Sets #3+4+5 – 68% of 1RM Power Clean
Hang Clean Pull and Clean Pull
In this movement, the arms stay long. As we move through this movement, visualize a full power clean. Visualize our full power moving into the bar… while we keep the arms extended. We’re simply just not “finishing” the lift here, allowing us to focus purely on the aggressiveness of our extension coupled with the bar path.
Weights are intended to stay on the moderate side so that we can focus on those critical points.
For Time, with a 9:00 Time Cap:
-50 -Power Cleans
At 0:00 On the clock and every Minute stop where you are at and complete
-5 -Toes to Bar
Barbell – RX155/105
The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.
Stimulus wise, we are looking for a load that we are very confident we could “touch and go” for at least 10 reps when fresh. Inside the workout, we may turn to fast singles from the onset, but it’s a load that we can get back to our shoulders every time as soon as we get our hands on the bar. In an ideal situation, we are choosing a load that we are cycling for sets, further challenging ourselves with this combination. Lighter is better here, creating a far more potent workout.