Saturday 09/20/14

One hardworking couple! (circa 2013)

BBG (off)
6 cycles of:
1. Double-unders
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. 10 double-unders and 3 CTB pull-ups or perhaps 8 double-under attempts and 5 attempts at a kipping pull-up.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
2 rounds AMReAP of:
1:00 Thrusters, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest
1:00 OHS, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest


Finale
6 min of mobbing - work on whatever needs it the most. Do your shoulders bug you on kipping pull-ups? Use a band and a pull-up bar to stretch it out or use a lacrosse ball. Tight hammies? Get some bar mashing in or use the rumble roller (AKA "Rumby"). Attack your weaknesses.