Workout: 25 October 2024
Gym Workout
Warm up: Gentle 1/4 Murph
- 800 m run
- 5 rounds of Chelsea (5 pull-ups, 10 push-ups, 15 air squats)
Workout:
- 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, can superset if you want to - Row a 2K at a moderately hard pace (goal, keep your HR above 80%); alternative: run 2 miles with HR >80%
- 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 from above: Spend at least 15 minutes stretching whatever is tight (same rules apply as above)