FA Lightning!!

Tuesday, August 19, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!


Lat Activations
Leg Swings
Wrist DROM

Warm Up

2 min Singles/DU practice
20 Mtn Climbers
20 Cossack Squats
10 Push Press
10 Thrusters or Narrow Grip OHS

Cool Down

Cobra Stretch
2 x 10 Wall Extensions



3 Rounds:
10 Pistols, alternating
:20 Frog Stand
5 Windshield Wipers (l/r equals one rep)

Notes:  Stronger athletes can try adding weight to the pistols.  If the frog stand is easy, try the advanced variation with straight arms, if it is too hard, hold a handstand against the wall.  The Windshield Wipers are challenging, so try a tuck position or the floor variation.


21-15-9 reps for time of:
Pull-ups or Ring Rows
Burpees over the bar
-16 min cap-

Notes:  Weight for more experienced athletes is 115/75.  If logistics permit, perform bar facing burpees instead of lateral.



Five sets or 15 minutes:
Narrow-Grip Overhead Squat x 3 reps
Weighted Chest-to-Bar Pull-Ups x 6-8 reps

Notes:  For the OHS, the goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.  For the C2B, keep your hands in normal pullup grip, not switch grip.  Use a spotter, pull as high as you can and control both directions.  Do not kip the last few inches!


Four sets for max reps of:
3 Minutes of Rowing (meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes

Notes:  Score as total meters, dus, mus: 2500m/300/15.  If you cannot perform muscleups on rings, perform a bar variation and work on supplemental strength after the workout.

Supplemental Strength work for Muscleups:

This is a new feature and designed to be performed after class.  Scale the volume as needed and focus on quality over quantity.  These drills will vary from week to week, but will focus on the 4 main aspects of the movement: swing, dip, pull and transition.

-5×5 arch to hollow swings:  Focus all of your energy on not bending your knees in the back swing, squeeze your legs and butt!  Film yourself if possible.

-3×5 strict and negative dips: Set the rings high and keep your body fully extended.

-5×5 jumping into transitions on the rings with the rings as high as you can make it, you do not need to perform the dip – DEMO.  If you cannot perform this movement, accumulate 1 minute in the bottom of the dip (the catch position), use a band if needed.

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