Run 800 m
10 Bar Muscle-ups
Happy Monday! We are starting off the week with a monostructural/gymnastics couplet that decreases in overall volume but will increase in complexity. The couplet includes moderate to short distances of running that are intended to be fast. The overall volume of gymnastics is low, but it’s all in one shot, so the idea is that you’re going pretty much max effort on those movements, as well. The duality of the two types of movements will lend themselves to being recovery for one another.
Use today as an opportunity to have challenge yourself in terms of movement difficulty. The volume is low so try to go for something a bit more difficult than you normally do. This will lend itself well for prepping for this week’s Open workout!
The goal is to hit the gymnastics movements hard today. Use the running rounds to also keep intensity up (don’t pace too much), and use it to rest the arms and shoulders while hitting the legs hard. Keep your traps loose and try not to tense up during the run, because it will detract from your pulling work.