September 21, 2018 – Competition

Gymnastics Skills Warm-Up
If you are not familiar with the value of knee height during bar muscle-ups, please watch this video.

Three sets of:
Air Chair Swing x 5 reps
*These can be singles or done consecutively.
Rest 15 seconds
Swinging Knees-To-Bar x 1.1.1
Rest 60 seconds

Followed by. . .

Two sets of:
Deep Bar Dips x 6-8 reps
Rest 30 seconds
Arch Under Bar Jump to Support x 6-8 reps
Rest 60 seconds

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Bar Muscle-Up x 1 rep
*Be dynamic and finish each rep with as little dip as possible.

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 90%

B.
Three sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds

C.
Ten sets for times of:
Row 250 Meters
Rest 60 seconds

Move during your 60 second rest – stay in the seat, but just row lightly to flush your legs.

D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds