Activation + Warm-Up
Ten reps each of:
Crossover Symmetry Rows
Crossover Symmetry Reverse Flys
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Crossover Symmetry 90/90 Drill
followed by …
Bulletproof Shoulders – PVC Pipe Pass Thrus
and then …
“Get Moving Warm-Up”
Ever 2 minutes, for 6 minutes:
20-30 Double-Unders OR 30 Second Double-Under Practice
10 Knees to Chest (set 1); 10 Knees to Elbows (set 2); 10 Toes-to-Bar (set 3)
Ring Muscle-Up Skill Session
Three sets of:
Catch Position Hold x 15 seconds
Rest 45 seconds
Every minute, on the minute, for 4 minutes:
Jump to Low Catch + 4 Dips
(raise the box up higher if needed or do this on the floor and to rings; if you aren’t able to steady yourself on rings then please substitute with 6 stationary dips)
followed by …
Every 30 seconds, for 3 minutes (3 sets):
Station 1 – Large Ring Swings x 3-4 reps
Station 2 – Peekaboo Swings x 1-2 reps
A.
Three sets of:
2 Hang Muscle Snatch
+ 2 Overhead Squats 30-40% of 1-RM Snatch
Rest as needed
Followed by…
Three sets of:
3-Position Snatch @ 50-60% of 1-RM
(High Hang Snatch + Hang Snatch + Snatch)
Rest as needed
Followed by…
Every minute on the minute, for 5 minutes, of:
Pause Snatch @ 70-75% of 1-RM
*As you lift the bar, stop at the knee for three full seconds before continuing your lift.
Followed by…
Every minute on the minute, for 3 minutes, of:
Snatch @ 75% of 1-RM
B.
Every 3 minutes, for 18 minutes (6 sets):
15/10 Calorie Assault Bike
Age Division Breakdown:
35-39: 5-6 Ring Muscle-Ups
40-44: 4-5 Ring Muscle-Ups
45-49: 3-4 Ring Muscle-Ups
50-54: 2-3 Ring Muscle-Ups
55+: 1-2 Ring Muscle-Up
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you do not desire to do ring muscle-ups then please substitute with ring dips OR another gymnastic movement that you’d like to build volume in.
C.
Three sets of:
Chinese Dumbbell Row x 10 reps
immediately followed by…
Bat Wing Hold x 30 seconds
Rest as needed
Athlete Notes:
You guys will start with some ring muscle-up drill primers to get prepared for the conditioning piece. If there are specific ring muscle-up drills that work better for you then do those today as your gymnastic primer.
We are keeping loads LIGHT on the skill technique work. Then you can start building in weight as you work into your pause and regular snatch but the focus at the beginning of this session is positioning!
Then you’ve got some ring muscle-up volume accumulation. If needed, please adjust the rep range to something that makes sense for you so that you can accumulate a decent volume without hitting failure too early in the workout. Challenge yourself to get off the bike and go directly to the rings. Start building trust in yourself to jump up and execute efficiently.
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.
Assault Bike Option
10 Minute Max Calorie Assault Bike
*Please note total calories and average RPM for the 10 minute piece
Max Calories