For the next month we will get you stronger, most of the scaling will be strict or eccentric movements.
We will build our community more by doing all of the metcons in pairs, one as a judge and one as an athlete, you will count reps and communicate.
Remember to have fun, you are the best athletes we could dream to coach.
Metcon:
“Nate”
20:00 AMRAP
2 Muscle-ups/0:05 Descend Eccentric Pull-ups
4 Handstand push-ups/Elevated Push-ups
8 American Kettlebell Swings 32/24 kg
Competitors:
Take Rest, Hydrate and Eat a date after the Metcon.
-then-
Midline/Isometric:
4 x 0:30 Nose-to-toes wall facing handstand.
3:00 Parallel Squat Sit (It will burn) – this is the most important part.
4 x 0:30 L-Sit
*Take midline work seriously, rest as needed between sets.
*Studies show that isometric work help to develop better working fast twitch muscle fibers, which is really important to get better and lifting, and producing power, speed is everything, by forcing your muscles to hold a position for a certain length of time, your body starts to recruit more and more motor units to help maintain this contraction. Motor units that are rarely exercised within a muscle are now brought into use, perhaps for the first time.