Mobility & Activation
Banded Hamstring Pulse
x 45 seconds per side
Banded Hip Rotations x 8-10 reps per side
and then …
Two-Three sets of:
Sumo Stance Squats x 5 reps @ 3333
Hawaiian Squats x 5 reps per leg
Prone Walkouts x 5 reps
Warm-Up Flow
At increasing intensity:
800 Meter Run
40/30 Calorie Assault Bike
500 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
In 12-15 minutes build to today’s 5-RM Low-Bar Pause Back Squat @ 32X1
(perform these barefoot if possible – grip the floor with your toes and feel weight distributed throughout the foot during all phases of the lift)
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
Ring Jump to Catch Position
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
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
Scaling Options for Ring-Dips (choose one of the following):
Band Assisted Ring-Dips
Stationary Dips
Push-Ups x double the reps
Athlete Notes:
Be smart with how you approach your muscle-ups/ring-dips! You want to make sure your triceps don’t burn out so avoid any reps that get close to failure. You might want to break your reps up sooner rather than later to preserve yourself in that round of 3 if you struggle with ring muscle-up/dip volume accumulation.
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
A.
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
B.
Four sets of:
30 Second Supine GHD Hold
30 Seconds of GHD Sit-Ups
60 Seconds of Rest