Primary Training Session
Warm-Up
Four sets of:
Run 200 meters
10 *Pulls*
10 *Squats*
10 *Presses*
Rest 1:1 or alternate with a partner “you go/I go” style.
*Set 1 – Ring Rows, Air Squats and Push-Ups
*Set 2 – Jumping Pull-Ups, Cossack Squats, and Down Ups
*Set 3 – Strict Pull-Ups, Alternating Reverse Lunges, and Kipping Handstand Push-Ups
*Set 4 – Butterfly Pull-Ups, Alternating Pistols, and Strict Handstand Push-Ups
A.
Seated Strict Press
Every 2 minutes, for 8 minutes (4 sets of):
Set 1 – 6-8 reps
Set 2 – 4-6 reps
Set 3 – 3-4 reps
Set 4 – Max reps
*Start around 70% and build throughout as long as you aren’t arching to achieve lockout.
At the 12 minute mark…
Push Press
Every 2 minutes, for 6 minutes (3 sets of):
Set 1 – Max reps @ 80% @ 11X2
Set 2 – Max reps @ 75% @ 11X2
Set 3 – Max reps @ 70% @ 11X2
*Controlled 2 second descent, 1 second pause in the dip, 2 second pause at the top.
B.
Every minute, on the minute, for 12 minutes:
Station 1: 6-8 Ring Pop Swings
Station 2: 6-8 Supine Snap Pull Transitions on Low Rings
Station 3: 20-30 second Ring Support Hold
Station 4: Rest
C.
Against a 60 second clock, perform as many reps as possible of:
10/7 Calorie Ski Erg
Max Ring Muscle Ups in the remaining time
Rest 60 seconds between sets and complete a total of FIVE sets OR 30/24 Ring Muscle Ups, whichever comes first.
Rest until the clock reaches the 15:00 mark, then…
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Handstand Push-Ups
Strict Pull-Ups
TIME CAP = 15 MINUTES
D.
Three sets of:
8-10 Strict Toes to Bar
Rest 30 seconds
60 Second Weighted Plank Hold
Rest 60 seconds
Athlete Notes:
Today is our gymnastics volume day. We’re continuing to work through some ring muscle up progressions and want to give you guys some opportunities to work on them under fatigue. That said, if you’re still learning this movement, feel free to substitute OR even put them first in the workout by picking a set number of reps and then hammering the ski to finish out the minute. The ski erg is a different beast to put right before ring muscle ups so this is really going to test your pull volume fatigue! After you finish that part we’ve got a fun little pump that we’ve used for years to help athletes get better at strict handstand push-ups. This part is meant to be all about volume accumulation so don’t worry as much about your time but more about getting quality reps in!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Conditioning Option
Complete as many calories possible in 6 minutes of:
1000 Meter Row
100 Double Unders
Max Calorie Assault Bike in remaining time
Rest 3 minutes and repeat for a total of FOUR sets*
*Complete 400 foot shuttle run (50 foot increments) during the 3 minute rest
Stability/Unilateral Accessory Option
Four sets of:
*Single Arm Deadlift x 10 reps each side
Rest 30-60 seconds
*The goal is complete control of your midline and balance.
Followed by…
Three sets of:
*Single Arm Dumbbell Front Rack Squat x 6-8 reps each side @3011 tempo
Rest as needed
*The goal is complete control of your midline and balance.
1/4 SHSPU