September 14, 2018 – Competition

Gymnastics Skills Warm-Up
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.

Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
*Focus should be on the height of the hips during the cast swing and the amount of power provided for the backswing.

Followed by. . .

Three sets of:
Snap Pull x 10 reps
Immediately followed by…
Pop Swing x 5 reps
*Start the pop swing from a dead hang (no cast swing) and do not allow the body to swing higher than 45 degrees on either the forward or backswing.
Rest as needed

Followed by. . .

Three sets of:
Box Jump-Up to Full Support on Rings

x 5 reps
*Use a neutral grip (not false grip) when beneath the rings.
Immediately followed by…

Catch Position Dips x 10 reps
Rest as needed

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep

Rest exactly 2 minutes, then. . .

For 60 seconds, perform one set of:
Ring Muscle-Up

x max reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep

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

B.
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

C.
For times:
Row 500 Meters
Rest 60 seconds
Row 400 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 200 Meters
Rest 60 seconds
Row 100 Meters
Rest 60 seconds
Row 200 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 400 Meters
Rest 60 seconds
Row 500 Meters

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