Mobility & Activation
Banded Scarecrow x 2-3 minutes depending on how tight you feel
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
Warm-Up Flow
At increasing intensity:
800 meter Run (Assault Runner if possible)
100 Single Unders
10 Wall Walks
100 Single Unders
and then …
Spend 10 minutes work on Handstand Walking. Below are drills that you can incorporate:
Handstand Marching
Handstand Marching on Box
Handstand Marching (against wall) TutorialÂ
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Wall-Facing Handstand Walk Away
A.
In 15 minutes build to today’s 4-RM Back Squat
B.
Spend 5-8 minutes rotating through gymnastic drills to prep for the workout:
Cast Swing
Full Support Hold on Rings
Kipping Back Slide
Kipping Chest to Rings
Peekaboo Swings
C.
35-44:
For time:
9-6-3
Ground to Overhead (185/125 lbs)
Muscle-Ups
Burpees over the Barbell
45-49:
9-6-3
Ground to Overhead (155/115 lbs)
Muscle-Ups
Burpees over the Barbell
50-54:
8-5-2
Ground to Overhead (155/115 lbs)
Muscle-Ups
Burpees over the Barbell
55-59:
9-6-3
Ground to Overhead (135/95 lbs)
Ring-Dips
Burpees over the Barbell
60+:
For time:
8-5-2
Ground to Overhead (115/75 lbs)
Stationary Dips
Burpees over the Barbell
Time Cap: 15 Minutes
*Please reduce the load if the RX’d weight is above 65% of your 1-RM Clean & Jerk
Please compare to May 29, 2021
Scaling Options for Ring Muscle-Ups (choose one of the following):
Low Ring Muscle-Up Transition
Ring-Dips
Stationary-Dips
Box Jump-Up to Full Support
Athlete Notes:
The first workout for today starts with a moderately heavy barbell and a high-skill gymnastics movement. Since we’ve done this before, you have a good opportunity to replicate or improve upon your success, OR, learn from your mistakes. For most of you this comes down the muscle-ups, but don’t look past some efficiency tips on the barbell. For starters, force yourself to stay over the barbell. When we start to step back, or kneel down for chalk, or whatever it is, that time starts to creep away very quickly. Have your chalk close by, and if you absolutely need it, throw some on. But, most all of you will be doing single repetitions, so don’t let chalk be an excuse to rest. After you finish the barbell it comes down to smart sets on the muscle ups. If you know that you’re a guru at them, see how few of sets you can do to get them done. For a lot of you though, it will be managing your rest time in between sets. Try not to stare at the rings too much and see if you can get a little uncomfortable.. maybe you even fail one? But that’s ok because you’re learning your limits! Training is the best time to fail because we can learn without consequence!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Option
For time
10/8 Strict Pull-Ups
100-Foot Sandbag Bear Hug Carry (heavy)
10/8 Strict Pull-Ups
100-Foot Sandbag Bear Hug Carry
10/8 Strict Pull-Ups
100-Foot Sandbag Bear Hug Carry
Followed by. . .
30/20 Strict Pull-Ups
300-Foot Sandbag Carry
Compare to May 29, 2021