1a) DB Neutral Grip Bench Press: 4 x 8
1b) Ring Rows w. rotation: 4 x 12
ODD Minutes: Handstand Push-up Volume Accumulation or Practice
EVEN Minutes: 200m Row
– Then once EMOM is complete –
DB Hammer Curls
DB shrugs: 3 x 20
– Strength: Have athletes superset these two movements, moving from the DB bench to the ring rows each round. Allow 2 sets to work up to desired weight and practice ring rows with rotation which might be unfamiliar to your clients – the purpose of the rotation is to provide variance on a basic movement. Complete 4 sets of 8 DB bench (no rotation) and 4 sets of 12 ring rows with rotation. Athletes should adjust legs as needed (moving closer or elevating) to achieve a challenging set of 12 ring rows. This work should be challenging and people should get a good pump, but all sets should be perfectly executed.
-Metcon: The purpose of today’s work is both skill and volume accumulation without hitting failure. This can happen easily with high volume HSPU. Your clients need to be mindful of shoulder fatigue (between jump roping and HSPU the shoulders won’t have much rest) and avoid going into failure. If people are NOT performing HSPU they should be working on some form of hanstands – keep in mind we are finishing with regular push-ups so that would not be a scaling option for this EMOM today. We are looking for about 30-40s of ”work” each minute. Once our EMOM skill work is complete we’ll finish with an additional local fatigue work for the shoulders, triceps, and biceps. This is additional ”Murph” prep work. Side note: we are performing HSPU in next Tuesday’s metcon.