This workout is about managing your grip and pacing. It is a gymnastics workout… not a DB workout. The DB’s are in place to tax your grips. I recommend breaking your T2B’s up early 8,8 / 6,6,4 / 4,4,4 / singles! Do your power cleans 7 rest, then 1 and start your lunges. Figure out where you need breaks this workout and schedule them. On the Lunges go 25ft then set them down, turn around, and pick them up to lunge back. Only the top athletes will run through this unbroken. This is all about managing what you can and for many of you… it will be about getting to the Bar MU to chip away at as many as you can. Those of you with the gymnastic threshold to do high rep muscle ups think 2’s and 3’s to save your grip. Regional level athletes should be thinking 4 to 5 rounds. However, those that can get into 6 will be punching a ticket. Obviously this will require much bigger MU sets. Those good at gymnastics should be thinking about finishing the 4 rounds under the cap. The rest of us should make it a goal to get through 3 rounds. For those of you working on your Bar Muscle Up’s… this is your time to shine! Here we go!
P.S. Please check my breaking Muscle feed this morning for further and more detailed insight.
Fitness – Strength – Community
WARM UP:
400 M. Row or Run
10 Lunges w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL / LIFT:
EMOM 9
MIN. 1: 25 Ft. DB Front Rack Walking Lunges (50/35)
MIN. 2: ADV= 2 T2B + 1 Bar Muscle Up / INT= 4 T2B
MIN. 3: 4 DB Power Cleans
WOD: (This workout has a lot of moving parts so please be patient tomorrow. Thank you!)
“17.2”
AMRAP 12
2 Rounds
50 Ft. DB Front Rack Walking Lunges
16 T2B
8 DB Power Cleans
Then:
2 Rounds
50 Ft. DB Front Rack Walking Lunges
16 Bar Muscle Ups
8 DB Power Cleans
*Weight = (50/35) (35/20)
