For time:
100 Air Squats
10 Muscle-ups
80 Air Squats
8 Muscle-ups
60 Air Squats
6 Muscle-ups
40 Air Squats
4 Muscle-ups
20 Air Squats
2 Muscle-ups
Skill/Accessory work
3 sets (not for time) of:
Handstand hold (1:00 / :40 / :20)
L-Sit hold (:30 / :20 / :10)
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
Strict Press 5 x 3 ascending to 80% of 1RM
Push Press 3 x 3 across at same weight
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
-- BRING A REFLECTIVE BELT TOMORROW...WOD INCLUDES A SHORT DISTANCE RUN --
Main WOD. This is an older mainsite WOD, only reversed with the MU. Mainsite had 100 Air Squats then 2 MU, decreasing ASQTs and increasing MU. The intensity on the legs will be less giving a longer break between sets, but the intensity of the WOD will increase as most of us mere mortals need to get the high volume of MU (or equivalent work) done while capable. If you have trouble maintaining the standard of Air Squats being BELOW 90, then commit to having a medball behind you to touch every rep. It'll also provide you some minor assistance to rocket back up. Your legs will be VERY sore this week. We're gonna run tomorrow to stretch them out, so don't fret, but you will hate IMCF on Tues/Wed if you have to walk any stairs....sorry.
Accessory work/Skill practice. Hand stand and L-sit holds for time. Just static holds, group up and run the clock to watch for each set. The HS hold helps you gain confidence in going inverted and will develop your balance. If you have to come off the wall to rest, just get back on as quick as you can for the remainder of the time. Break into 2 groups and start on different holds. The L-sit is extremely hard, so scale as needed as the video suggests. Don't be afraid to do scaled versions to build-up to being able to hold it correctly.
Optional Strength WOD. Compare to last week, 10.16.13. If you are feeling good, add a nominal amount (+5-10 lbs) to each lift from last week. Strict Presses are executed with NO movement from the hips or knees. Lock your lower body to the ground by getting into a good stance and 'screw' your legs into the floor by pushing down on your heels while turning the pressure out and squeezing your glutes. Press the bar from the front rack straight up, move your head out of the way of the bar until your arms are straight. Keep your elbows forward, don't let them bow out to the sides.
After you build up to your 80% of your 1RM for Strict Press, move on to the Push Press. These should feel relatively easy as the added dip and drive from your knees and explosion of your hip opening will propel the weight up. The idea here is to pre-fatigue your shoulders a bit with the strict presses, forcing you to use good technique and momentum to drive the bar up on the push press.
Training Videos.
- "The Kipping Muscle-up" - great technique video with Laurie Galassi. If you're frustrated by MU, here's one to make you feel better -- everyone has trouble with them.
- "L-sit Progressions"- repost of a solid video on proper L-sit form. Awesome exercise for developing core strength and stability.