General Warm-Up
Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
50′ Waiters Carry (Right)
10 Single Arm Dumbbell Press (Right)
50′ Waiters Carry (Left)
10 Single Arm Dumbbell Press (Left)
Shoulder Prehab
One sets of:
300 Meter Ski Erg
Followed by…
Three rounds:
8 Scapular Pull Ups
10 Straight Arm Lat Pull Down
10 Supinated Band Pull Aparts
Gymnastic Skill Work
Two sets of (or 15 minutes of work):
Jumping Pull-Ups x 5
Rest 30 seconds between
Negative Pull-Ups x 3 reps (3 second descents)
Rest 30 seconds between
Strict Pull-Ups x 2-3
Rest 30 seconds between
Kipping Pull-Up x 3-5
Rest 30 seconds between
Chest-to-Bar Pull-Up x 2-4
Rest 30 seconds between
Jumping Bar Muscle-Up x 1-3
Rest 30 seconds between
Bar Muscle-Up attempts x singles
Rest 30 seconds between
Connecting Bar Muscle-Ups x 2-3
Rest 30 seconds between
If you get stuck in any part of this progression, that’s where you stay and work on that for today.
Full Effort (Performance)
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
20 Calorie Row
30 Double Unders
Goal: 3-6 rounds
Full Victory
Complete as many rounds and reps as possible in 10 minutes, of:
15 Piked Push-Ups
15 Lateral Parallettel Jump Overs
20 Calorie Row
Goal: 3-6 rounds
3+54