Mon Sep 8 "Day One, One Day"

Today is the start of a new format of programming. The warm-up will be included in our program and any additional work required for you to open up joints or warm up muscles is encouraged to be done before class if you’re able to arrive early, or while you’re resting between sets.

---

Train

20-16-12-8: DB Front Rack Walking Lunges @ 35/25
10-8-6-4 Ring Muscle-ups

Move

4 Rounds:
14 Walking Lunges
7 Ring Rows + 7 Push-ups

Warm-up

3 Rounds:
15/12 Cal Echo Bike
1 Minute Hip Openers
30s Ring Support Hold / Plank Hold
15 V-Ups

Strength

Front Squat: Build to heavy single
5-4-3-2-1-1-1-1…

---

Stimulus

Front Squats: Goal is to build to a heavy single for the day, meaning don’t base weights on past performances or ambitions but rather load your next squat based on how the last one felt.

Metcon: The faster the better here - if you want to work on skill development of muscle-ups, limit the down time between reps/attempts or reduce the reps as needed to spend 1-2 minutes maximum on each set.

Monday Weightlifting:

High Hang Snatch + Low Hang Snatch + Snatch + Overhead Squat:
Practice with an empty bar and build to a technical load for the day. Once you have reached that technical load, perform 3 sets at this weight.