Saturday 1.26.2019

2019 Qualifier Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort – Choice of Bike, Ski, or Row

On the 2:00 – 40% of Max Ring Muscle-Ups
On the 4:00 – 50% of Max Ring Muscle-Ups
On the 6:00 – 40% of Max Ring Muscle-Ups
On the 8:00 – 50% of Max Ring Muscle-Ups
On the 10:00 – 40% of Max Ring Muscle-Ups

“Bird Box”
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks (135/95)

Midline
Not For Time:
50 Weighted AbMat Sit-ups (10#)
50 GHD Sit-ups
50 AbMat Sit-ups

Swim Conditioning
800 Meter Swim

Mechanics over intensity here. Looking for a strong effort, but not a “time trial” or “for time” effort. Think 85% of what we could.

2019 Open Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort – Choice of Bike, Ski, or Row

On the 2:00 – 35% of Max Ring Muscle-Ups
On the 4:00 – 45% of Max Ring Muscle-Ups
On the 6:00 – 55% of Max Ring Muscle-Ups
On the 8:00 – 45% of Max Ring Muscle-Ups
On the 10:00 – 35% of Max Ring Muscle-Ups

Adding 5% From Last Wednesday

“Bird Box”
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks (135/95)