Tuesday 1, December 2015

Warm up:

3x30 second

Bend and twist
Jump rope
Air squat
PVC dislocates

Skill:

If you did not do Monday, this is what you are doing today
If you did Monday, you are doing

"Cliff Hanger"

3 rounds of the following with ample rest between

The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.

If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).

Strength:

Back squats Super Set with Weighted jump squats (bar on back)

Warm up:

12-10-8 at 45/50/55% respectively of your 1 rep max

then

10-10-10 at 65% of your new 1 rep max

IMMEDIATELY following every set of 10 back squats you will do

15 weighted jump squats - FOCUS on exploding out of the hole

Metcon:

12 min AMRAP

Increase the number of thrusters and burpees by 3 every round

3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.