*STIMULUS*
Total time: 25-40 Minutes
*White Board Brief*
This is a very long one today. It’s easy to want to push beyond our capacity because the number of the movements doesn’t look “big” but remember, it’s still a lot of volume given how many times they will be repeated. We Scale smart and train to train another day! Regardless of how we modify this, it will still be taking between 25-40 minutes and we should have the capacity to be able to consistently perform all of the movements unbroken at the written reps whatever we are scaling to. There will be a 40 minute cap for everyone today so we don’t go overboard. Have fun with this one!
*Modifications*
1. Handstand push up
– If we are still working towards the capacity to consistently perform 1 strict handstand push up, we will perform a strict dumbbell press
2. Muscle up
– If we are still working towards the capacity to consistently perform 1 strict muscle up, perform 2 strict chest to bar pull ups (either with a band or not) and 2 strict ring dips
– If we are still working towards the capacity to consistently perform 1 strict ring dip, perform 2 deficit push ups off dumbbells
3. Power snatch
– Modify the load to something that we can perform 3 unbroken reps if needed.
– If we have a uni-lateral upper body injury, perform single arm dumbbell snatches
4. Pistols
– (from our progression last week)
– lunge (toe on the ground)
– lunge (laces on there ground)
– lunge (to off the ground)
– air squat if we are still working on our balance
5. Ring dips
– If we are still working towards the capacity to consistently perform 1 strict ring dip, perform dips off a bench
6. Toes to bar
– If we are still working towards the capacity to consistently perform multiple reps of toes to bar unbroken, modify to a hanging knee raise
– If we are still working towards the capacity to consistently perform multiple reps of hanging knee raises, perform ab-mat sit ups
7. Wall balls
– Modify the height today and go heavier
– If we are unable to throw and then catch the ball due to injury, perform either med-ball front squats or single arm DB thrusters depending on the limitations
8. Burpees
– Modify the reps to 5 if 8 will consistently take us over 1 minute to perform
9. Kettlebell swings
– Modify the load to allow us to perform 9 unbroken for the balance of the workout
– If we are unable to go overhead due to injury, perform Russian swings to eye-level
10. Box jumps
– Scale the height to allow us to cycle reps at a moderate speed
11. Medball slams
– Scale the load to perform 11 in a row unbroken, quickly
12. Turkish get – ups
– Scale the load to allow us to keep our shoulder in a sound position and allow us to perform at least 4 in a row