FITNESS
A. 10 minutes rope climb skill
Training notes:
-Work on developing the ability to wrap legs – then work on jumping up and quickly hooking the rope.
B. 3 sets:
10 double KB standing presses
-Rest 30s
1 min banded tricep push-downs @ 1111 tempo
-Rest 30s
10 double KB bent over rows
-Rest 30s
1 min banded face pulls @ 1111 tempo
-Rest 30s
Training notes:
-Pay attention to the tempo on the band work – goal is to maintain solid time under tension.
-This should be difficult from a muscle endurance perspective. Be disciplined with the rest since you shouldn’t be fully recovered between sets.
Record weights used and reps completed in training notes.
C. 5 rounds:
10 Russian KB swings
15 ball slams
20 wall balls
*10 minute cap.
Training notes:
-This is a heavier variation of Open workout 11.5.
-The difficulty of these weights will be pretty variable – adjust your pace accordingly.
-Toes-to-bar may also be a bottleneck by the end – if you anticipate that happening, think about how to pace the first part of the workout relative to that.
Record total time.
PERFORMANCE
A. 10 minutes rope climb skill
Training notes:
-Work on differing wrap techniques/different legless kipping techniques/short rope climbing
B. 3 sets:
5 eccentric-only handstand push-ups to deficit
*4 count eccentric
-Rest 30s
1 min banded tricep push-downs @ 1111 tempo
-Rest 30s
5 strict weighted supinated pull-ups
*Load with a dumbbell b/w feet.
-Rest 30s
1 min banded face pulls @ 1111 tempo
-Rest 30s
Training notes:
-On handstand push-ups, kick down at the bottom and kick back up. Choose a difficult deficit.
-Pay attention to the tempo on the band work – goal is to maintain solid time under tension.
-This should be difficult from a muscle endurance perspective. Be disciplined with the rest since you shouldn’t be fully recovered between sets.
Record weights used and reps completed in training notes.
C. 5 rounds:
5 power cleans (165/110)
10 toes-to-bar
15 wall balls (30 to 10’/20 to 10’)
*10 minute cap.
Training notes:
-This is a heavier variation of Open workout 11.5.
-The difficulty of these weights will be pretty variable – adjust your pace accordingly.
-Toes-to-bar may also be a bottleneck by the end – if you anticipate that happening, think about how to pace the first part of the workout relative to that.
Record total time.
