Workout: 23 January 2024

Gym Workout

Warm up: Gentle 1/4 Murph

1. 800 m run
2. 5 rounds of Chelsea (5 pull-ups, 10 push-ups, 15 air squats)

Workout:

1. Skill work: work your goat
   Perform 15-25 mins of practice on handstand walks, muscle-ups, snatches, cleans, interval runs, sprints, pull-ups, handstand push-ups, pistol squats, or toes-to-bar—whatever is your weak point
   – Pick 2 ‘goats’ and do 3-5 sets of each, consider supersetting
2. 2 mile gentle run (HR 60-70% of max)
3. Spend at least 15 minutes stretching whatever is tight.
   Recommend spending 60 seconds on each stretch to allow muscles to completely adjust to the length of the stretch and reset for next interactions (thus improving flexibility).

At Home Workout

Same warm-up, then:

3 Rounds for Quality:
– 1 set of your body weight goat (choose 1 from a list of your hard tasks: muscle-ups, dips, pull-ups, handstand walks, handstand push-ups, etc.) Do 3-15 reps, whatever gets you to near failure.
– 3 sets of: (1) 15 air squats (2) 10 push-ups (3) 5 burpees (in that order)

Then: perform #2&3 from above: Spend at least 15 minutes stretching whatever is tight (same rules apply as above)