Mobility, Activation & Warm-Up
Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a few t-spine pulses on a bench
and then …
Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls
Followed by…
Two sets of:
2 Wall Walks
10 Hand Release Push-Ups
3 Strict Pull-Ups
Rest 1:1
A.
Strict Ring Muscle-Up Progressions –
*Make sure you are familiar with the false grip. If you aren’t then please check out this video: https://youtu.be/2C2c7ESHXpY
For 2 minutes, perform one set of each:
Band-Assisted Strict Ring Muscle-Up Transitions x 8 reps
Rest for the remaining time, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1-3 reps (Banded if needed)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 2-4 reps @ 30X1
Interval 2 – Tempo Ring Dips x 4 reps @ 30X1 (use a band if needed)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Rows x 10-12 reps
Interval 2 – Ring Dips x 6-8 reps
B.
All Age Divisions
Three rounds for time of:
15 Calorie Echo Bike
3 Wall Walks
15 GHD Sit-Ups
Rest 60 seconds and then …
Three rounds for time of:
15 Calorie Row
10 Burpees over the Erg
40 Crossover Single-Unders or 60 Double-Unders
Rest 60 seconds and then …
One round for time of:
15 Calorie Echo Bike
3 Wall Walks
15 GHD Sit-Ups
15 Calorie Row
10 Burpees over the ERg
40 Crossover Single-Unders or 60 Double-Unders
Time Cap: 30:00
C.
Accumulate 3 minutes in a weighted Chinese Plank.
Cool down
5 Minute Easy Bike or Row and then …
Rig Single Arm Shoulder Stretch x 60-120 seconds
Rig Lat Stretch x 60-120 seconds
General Training Notes
Strict Ring Muscle-Up Drills Drills
We are on week 2 of strict ring muscle-up progressions. Throw on a band if you need assistance with anything, just make sure you are still maintaining full range of motion for all the pulling and pressing movements.
Conditioning
You’ve got a fun, long conditioning piece today. This conditioning mixes some gymnastics with lower skills so you can maintain the aerobic stimulus while getting some gymnastic volume in. If your goal is to compete then opt for the crossovers; if it isn’t then opt for double unders! Your score is total time, including the 60 second rest periods.
Timeline
0:00-15:00 – Warm-Up
15:00-25:00 – Strict Ring Muscle-Up Skill Work
25:00-30:00 – Transition
30:00-60:00 – Conditioning
65:00-70:00 – Core Finisher
70:00-80:00 – Cool Down