September 7, 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.

Two sets of:
Arch Under Bar Jump to Support x 10 reps
Rest 30 seconds
Kipping Knees-To-Chest x 10 reps
Rest 30 seconds

Followed by. . .

Two sets of:
Target Reach Swing x 5.5 reps
*Rest 10 seconds between sets of 5 reps
Rest 30 seconds
Air Chair Swing x 5 reps
*These can be singles or multiple reps per attempt.
Rest 30 seconds

Followed by. . .

Thre sets of:
Swinging Knees-To-Bar x 5 reps
Rest 30 seconds
Bar Muscle-Up x 1.1.1
*During these singles, attempt to kick as aggressively as possible during the kip to alleviate most of the dip once above the bar.
Rest 30 seconds

A.
In 25 minutes, build to a 1-RM Power Snatch

B.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

C.
Twenty sets of:
30 seconds of Rowing
Rest 30 seconds

Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs.

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds