Breaking It Down
As we work on higher-skill movements, be they oly lifts or advanced gymnastic skills, a powerful training tool we use in the programming is breaking down the movements into components, smaller chunks that we can work on. Sometimes we’re building the foundational strength to accomplish a first rep, and sometimes we’re backing out of the compound movement to strengthen a particular component that might be holding back our progress.
It’s fairly easy to see our strength work today building up 3 distinct components of a muscle-up. But that WOD’s heavy thrusters will be outstanding at training your body to get used to supporting a heavy load at the bottom of a squat in a hurry. You know, like we do in Squat Cleans.
So don’t pull back too much on these thrusters. They’re written heavy because we want you to go a bit heavier than you normally would today.
TUESDAY 10/10/23
STRENGTH:
3 Rounds
10 Kipping Ring Pull-ups
10 Sit Up Drill with Plates
10 Strict Ring Dips
3 Box Assist Bar Muscle Ups
WOD:
21-15-9
Thruster 115/85
Situps