Monday 08/25/14

Running some 400s!

BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Kipping pull-up/CTB pull-up/bar muscle-up

Spend approximately 1:30 min working on each skill (so each cycle is approximately 3:00 plus transition time). If possible, give yourself a goal for each cycle, e.g. 5 ft of handstand walking and 3 CTB pull-ups or perhaps 20 seconds accumulated in a handstand and 5 attempts at a kipping pull-up.


Push Jerk
3-3-3-3-3


For time:
600m run
30 KB Swings, 2 pood/1.5 pood
50 Pistols, alternating (i.e., 25/leg)
30 KB Swings, 2 pood/1.5 pood
600m run

(Courtesy - modified - of The Outlaw Way)

The 600m distance is approximate. Run the same course as the 400m run, but instead of touching the dumpsters, continue on to the sidewalk at 156th St. - touch the sidewalk with your foot and run back. The first scaled option for pistols is to use a band for assistance (put the band around the highest part of the pull-up bar), and the second scaled option is 80 jumping squats.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.