Rest day…

Tuesday, November 29, 2011

Warm up:

3 rounds:

5 False grip pull-ups on rings

5 Ring dips

10 Front squats

10 Hollow rocks

Load up and perform:

4 Rounds for time of:

5 Muscle-ups

10 Front squats (165/110)

Rest as needed.

Cool down:

With a 5 minute running clock:

Run 400 meters

Max knees to elbows

Post time to comments.

It's good to be done!

To scale up or down?  That is a great question I get a lot and my answer is always “yes”!  People love scaling up barbell movements as I’ve never had anyone add 200 meters to a rowing workout:)  Scaling down even if you can perform the weight as prescribed is just as valuable and not practiced enough, in my opinion.  When was the last time you approached a workout with the intention of going as fast and hard as you can?  That’s a lot of pressure to put on yourself.  It creates anxiety in me when I know something is light and therefore have no reason to put the bar down.  Dealing with that pressure from time to time is essential to my training and life in general.  When I scale a workout up for example, I’m not concerned with my speed or time, but just getting through it is it’s own reward.  So which will you choose?  For today, if you cannot perform ring muscle ups, you will be doing 15 pull ups and 15 dips.