August 17, 2018 – Competition

Gymnastics Skill Warm-Up – Bar Muscle-Up Focus

For 60 seconds, perform one set of:
Kipping Swing from Bar x 10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Knees-Up Option x 6 reps
Bar Jump-Up to Support x 10 reps

Rest 60 seconds, then. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Target Reach Swing x 5 reps
Kipping Toes-To-Bar x 5 reps

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%

B.
Four sets of:
Dumbbell Biceps Curls (pronated grip) x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

C.
Four sets for times of:
Row 750 Meters
Rest 2 minutes

Aim for consistency over the course of the four sets.

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed