August 24, 2018 – Competition

A.
Ring Muscle-Up Skill Practice
For 60 seconds, perform one set of:
Ring Hang Warm-Up x 5 swings (each direction)

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Long Body Ring Swings x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Supine Ring Swings x 6-10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Station 1 – Catch Position Hold x 5-10
Station 2 – Full Support Hold x 10-15 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Minute 1 – Tucked Hang Roll to Inversion (scaled or strict) x 6 reps
Minute 2 – Rowing Muscle-Up Transitions x 10 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from 2″ Below the Knee x 2 reps
(pause two seconds in the low hang position – 2″ below the knee – then snatch)

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

D.
Eight sets for times of:
Row 250 Meters
Rest 60 seconds

Move during your 60 second rest – stay in the seat, but just row lightly to flush your legs.

E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds