September 28, 2018 – Competition

Gymnastics Skills Warm-Up

If you are not familiar with the rising to rowing muscle-up technique, please watch this video.

One set of:
Ring Swing x 8 reps
Rest 15 seconds
Pop Swing x 8 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 15 seconds
Supine Snap Pull Swing x 8 reps

Rest 60 seconds, then. . .

Three sets of:
Mounting Ring Muscle-Up x 1.1.1.1 reps
(rest 5 seconds between reps)
Rest 15 seconds
Ring Muscle-Up x 3-5 reps
(attempt to catch the dip as high as possible; keep eyes focused on a point head height in front of you throughout the reps)
Rest 60 seconds

Followed by. . .

Two sets of:
Box Jump-Up to Full Support x 15 reps
Rest 15 seconds
Single Leg Rowing Muscle-Up to Catch

x 6-8 reps
Rest 60 seconds

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 65-70%

B.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

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

Aim for consistency over the course of the four sets. Compare your results to August 17, 2018.

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed