220210

Workout of the day

Complete as many rounds as possible in 12-minutes of:
10 right arm dumbbell overhead squats
5 bar muscle-ups
10 left arm dumbbell overhead squats
15 toes-to-bar

W: 35lb
M: 50lb

This workout is a triplet combining two higher skill gymnastic movements with a high skill weight lifting exercise. The overall demand for this workout is full body, however the majority of the effect this workout will have will be stamina of the upper body and midline. The load for the dumbbell should be something that can be used for many unbroken sets of 10 per arm. This will be challenging because most people have a dominate arm and non dominate arm that will balanced out during this workout. The sets of hanging bar work should be a rep range that can be done unbroken for a few rounds with a few breaks in the later rounds. Choose variations of each exercise that eliminates the need for long breaks. 

Workout at home

12-minutes of:
10 single arm soup can squats
3 wall walks
10 single arm soup can squats
15 V-ups

This workout is substituting muscle-ups for wall walks which will preserves the challenging upper body exercise paired with the single arm squats. V-ups are a great modification if a pull-up bar is not available. The overall reps and range of motion for should be scaled to allow for correct mechanics. If mechanics, like a strong and stable midline during the squats and wall walk, and control in the overhead position on hollow on the floor for V-ups, are sound, then range of motion can be increased. 

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