April 5, 2022

Tuesday, April 5:

Unilateral Strength:

3 RFQ: Weighted Single Leg Pistol Step Downs and Single Leg Foot Elevated Glute Bridge Holds

3 rounds for quality of:

8 L/8 R Weighted Single Leg Pistol Step Downs, pick load

Single Leg Foot Elevated Glute Bridge Hold, L 20 secs/R 20 secs

Complete on a 10 min clock. Videos for demo are in the app.

We are working in a pistol squat progression here to work on developing capacity with great form as we will be hitting pistols with Mary coming up here in a couple weeks.

"Steal My Sunshine"

Alt EMOM 16 mins: Bar Muscle-ups, Double Unders, and Dumbbell Front Rack Walking Lunges

Every 1 min for 16 mins, alternating between:

max rep Bar Muscle-ups

50 Double Unders

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

-Rest 1 min-

Work on consistent bar muscle-ups with good form. Even if this means that you are doing one great muscle-up, then dropping and resting, and accumulating 3 within the 1 min that is a way to improve capacity and form here. We are putting these first and after each 1 min rest in order to keep quality high today.

Competitors: Unbroken bar muscle-up sets- pick a number that you can get +/- 2 each round (if it's 10, you should be able to still hit 8 on later rounds).

L2: Every 1 min for 16 mins, alternating between:

max rep Burpee Pull-ups

50 Double Unders

Dumbbell Front Rack Walking Lunge, 35/25 lbs, 50 ft

-Rest 1 min-

L1: Every 1 min for 16 mins, alternating between:

max rep Burpee Jumping Pull-ups

75 Single Unders

Single Dumbbell Walking Lunge, 30/20 lbs, 50 ft

-Rest 1 min-