Coach Donald’s Tips on 15.3
15.3. 14 Minute AMRAP – 7 Muscle Ups – 50 Wall Balls – 100 Double Unders
Scaled Version – 50 Wall Balls – 200 Singles
14 Minute AMRAP is going to be a long time, especially with these movements. Pacing wont NEED to be as strict as you will have time to make it up if you fall off pace slightly. What will be more important is quality reps at every point, and not becoming frustrated when you scratch or miss your target.
FUEL will be very important. Carbs especially. Don’t change what you eat – just eat more leading up to the workout. Hydration will also be a factor. Do NOT chug a gallon of water the day before, day of etc. Think electrolytes. At the very least, grab a pinch of Sea Salt and drop it in your water bottle.
Warm Up – Mobility – Etc
Not a whole lot of crazy going on here out side of a normal class. Make sure your joins are warm, mobilized and you have flossed any “sticky” points out with a band or some other movement. DO NOT ROLL OUT. Smashing before a workout is too aggressive on your muscles, you will hinder your performance. IF you have a problem area grab coach Donny for some pointers.
Make sure you spend time on some low rings in the bottom of a ring dip. You will get tired on the muscle ups and will be catching low. Make sure you are mobile! ScapJack if you have been trained on how to use it.
Smaller sets will be key. have a pre-determined number will help keep you on track. However, don’t over think it. Stay committed to your pacing – although it mat seem conservative in the early round, it will help later on. FIGHT for that pace.
Think quality sets – if you are doing muscle ups, quality pulls will be key, do not waste any energy on “pushing it” its a testing day not a training day after all. Same goes for wallballs – pick your number and hit it. No exceptions!
Quality Pulls – Unbroken if you can, but know you have 150 other reps to hit or keep your pace.
Zone in on that target. Pick your number and hit it every time. You have Double Unders immediately following, keep your shoulders out of it as much as you can. Mind your feet!
Stay Calm. Try to relax. Keep the work in your wrists not your shoulders or traps. If you get frustrated – STOP – Take a deep breath and start again. I like to take a quarter turn and look at something else.
Have fun, Team! This one is long, but it will go by fast. #myfirstmuscleup