FITNESS
A. Supinated elevator chin-ups
5×3; Rest 60-90s
Training notes:
•Use assistance to maintain good positions on these.
•Palms facing your face this week.
B. E2min for 16 min:
1st: 10 DB Z press + 10 double DB bent over rows
2nd: 90s bike/row @ high effort
Training notes:
•Z press and bent over rows should be challenging. You don’t have to use the same weight for both movements.
•Shoot for consistency in pacing on bike/row.
•Note that we are doing both presses and rows in the same interval this week as opposed to on opposite intervals last week.
PERFORMANCE
A. Slow eccentric bar muscle-ups
5×1; Rest 60-90s
Training notes:
•Jump to the top of a bar muscle-up, then lower as slowly as possible through the transition.
B. E2min for 16 min:
1st: 4-6 unbroken strict handstand push-ups to deficit if possible + 4-6 unbroken strict weighted chest-to-bar pull-ups
2nd: 45 double-unders + 10 bike/row calories @ high effort
Training notes:
•Prioritize completing sets unbroken. Adjust movement difficulty as needed to maintain unbroken sets.
•You should have some rest between sets as well. Adjust total number of calories as needed so that you have at least a bit of rest between rounds.
•Note that we are doing both bodyweight movements in one interval this week as opposed to last week when they were on opposite intervals.
