“Then the Warrior realizes that these repeated experiences have but one aim: to teach him what he does not want to learn.”
― Paulo Coelho, Warrior of the Light
Week 23 Training: 15.01.07
A. Overhead Squat: 2 x Max Reps @ Bodyweight – Rest As Needed Between Sets
B. 3 Muscle-Ups Every 30 Seconds For as Long as Possible
C. 5 Handstand Push-Ups Every 30 Seconds For as Long as Possible
Coach’s Notes: If you need to, you can modify for parts B and C. 1) Choose a number that you will be able to hit for at least 10 rounds, or 2) Extend the time interval to 40, 50 or 60 seconds. No more than 60.
D. 1 Attempt ME UB Muscle-Ups
E. 1 Attempt ME UB HSPU
F. Accessory Work
8/8 SA BO DB Row – AHAP
6 Alternating Strict TTB + ME TTB
4/4 Back Curtsy Lunge
Coach’s Notes: Check out my Instagram (@coachwinchester) for demos on the accessory work).