Workout of the Day: Thursday, 4.25.13
GYMNASTICS, with Danny, at 6am, 530pm and 630pm.
ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm.
SQUATTING ONLY, with Danny, at 430pm.
A great post from Stormy on her experience with long-distance running with minimal training outside of CF (hint: her results were not negative…) :)
Below, a very dapper Danny demonstrates the “lat pull-down” portion of the kipping pull-up. This is a big part of making your pull-ups a lot better and EVERY Tuesday during Gymnastics of this cycle you have the opportunity to perfect the skill in gymnastics that is heavily connected to this movement: the front lever.
WORKOUT OF THE DAY:
MOVEMENT PREP: Foam Roll Quads and IT Bands, 5 minutes. 400m Run.
Level 1: 6 x 3, plus 3 attempts at a pull-up negative.
Level 2: Work up to a peak of 3 within 12 minutes, then, kipping pull-up practice.
Level 3: Work up to a peak of 3 within 12 minutes, then, muscle-up practice.
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400/65 meter run
*20 minute cap*
Level Requirements for Pull-up Day:
Level 1: Beginners, and all levels on Banded Pull-ups for Metcons.
Level 2: Males, 5 strict bodyweight pull-ups. Females, 1 strict bodyweight pull-up.
Level 3: Males and Females, 1 Muscle-up.
A little muscle-up review. Remember: the better your front lever, the easier your muscle-up.
CONDITIONING for Level 3 athletes : with consistent muscle-ups may complete instead:
*20 minute cap.