Mon Jan 26

Train/Move
For Time (13 Min Cap):
18 Chest-to-bar Pull-ups (or Jumping CTB)
50’ Single DB Farmer’s Lunge @ 50/35
15 CTB Pull-ups
50’ Single DB Farmer’s Lunge
12 Bar Muscle-ups
50’ Single DB Farmer’s Lunge
9 Bar Muscle-up
50’ Single DB Farmer’s Lunge
6 Ring Muscle-up
50’ Single DB Farmer’s Lunge
3 Ring Muscle-up
50’ Single DB Farmer’s Lunge

Warm-up
3 Min Echo Bike
THEN, 2 Sets:
10 breaths/side Pigeon Stretch
8/8 Forward Lunge w/Floor Touch
30s Rig Hang
8/8 Side Plank Hip Touch

Strength
Every 2 Min x 5 Rounds:
3 Back Squats @ 65%

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Stimulus
Strength: keep to the percentages this week to ensure movements feel sharp and you feel strong. Control to the bottom, no pause, fast to the top

Train/Move: a lot of upper body gymnastics work today. Select movements that allow you to complete the work in under 1 minute (jumping pull-ups and ring rows are recommended for most). Lunges are meant to be a break for the gymnastics movements

Monday Weightlifting
Snatch : 2 @ 66%, 2 @ 71%, 2 @ 76%, 2 @ 71%, 2 @ 76%, 2 @ 81%, 2 @ 76%, 2 @ 81%, 2 @ 86%

Complex: Snatch High Pulls and Eccentric Deadlifts : 5x3 at 95% 1RM

Clean + 2 Jerk : 1 @ 66%, 1 @ 71%, 1 @ 76%, 1 @ 71%, 1 @ 76%, 1 @ 81%, 1 @ 76%, 1 @ 81%, 1 @ 86%

Complex: Clean High Pulls and Eccentric Deadlifts : 5x3 at 95% 1RM