Workout of the Day: Tuesday, 7.9.13
Just a reminder of what the Klokov complex is:
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Deep Glute and Deep Hip Flexors, 3 minutes per side. Perform 10 Glute Bridges. Spiderman Stretch, 1 minute per side. 3x: Duck Walk 3 steps forward, 3 steps back with a light barbell.
SKILL WORK: Hang Snatch (to Position 2)
STRENGTH: Klokov Complex, up to a peak set.
To be completed either before or after class if you wish or if you peak your sets early.
Rowing Conditioning Work:
Rowing Intervals offered as benchmarks for this cycle (choose one): Row a 2k, Row EMOM 10 minutes an attempt at 100m, Row 6x 20 strokes for total meters.
Pull-up Strength Work:
There’s a comprehensive post on this forthcoming.
If you’d like to get your first pull-up this program is built for you. If you have many bodyweight pull-ups already, I would encourage you to do one of two things with this time:
Use this as an opportunity to perform some assistance work for your muscle-up by performing strict muscle-up reps if you already have them OR, if you are still developing this, perform strict false grip pull-ups. If you cannot yet hang in False Grip, you need to accumulate at least 2 minutes in the False Grip Hang however long this takes.
You can also use this time to practice kipping pull-ups, chest to bar pull-ups or butterfly pull-ups.