Mobility
Spend 5 minutes rolling out your pecs and lats
Crossover Symmetry Activation Drills
Rows
Reverse Flys
Pull Downs
Victory
90/90 Drill
Warm-Up
Two sets of:
20 Seconds Side Plank Reach Thru + 20 Seconds Side Plank Hold (R)
20 Seconds Side Plank Reach Thru + 20 Seconds Side Plank Hold (L)
20 Seconds Paloff Press (R)
20 Seconds Paloff Press (L)
20 Seconds Dead Hang from Pull-Up Bar
A.
Three sets of:
8-10 Back to Wall Donkey Kicks + 30-45 Second Back to Wall Hold on the Last Rep
Rest as needed
Followed by…
Three sets of:
3-5 Toe Slide Press to Handstand on Wall
Rest as needed; if this is too challenging then please hold a 60 second nose to wall facing handstand
Followed by…
Every minute, on the minute, for 5 minutes:
10-25 Foot Handstand Walk for Speed OR 2 Wall Walks
B.
Ring Muscle-Up Progressions
Three sets of:
6-8 Pop Swings
Rest 45-60 seconds
Followed by…
Three sets of:
6-8 Ring Jump to Catch Position
Rest 45-60 seconds
*Please adjust ring height as needed. The lower the rings the easier so please adjust to where you are at. If this is too challenging for you then please do the following: Three sets of Static Ring Hold x 10-15 seconds; 45-60 seconds of rest (use feet for assistance if needed)
C.
35-49:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 14-18/10-12 Calorie Echo/Assault Bike Calorie Echo/Assault Bike OR 150 Meter Run
Station 2: 12 Toes to Bar
Station 3: 40 Double Unders OR 20 Crossovers
Station 4: 5 Sandbag to Shoulder (150/100lbs) + Max Ring Dips in the remaining time.
Station 5: Rest
50-54:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 14-18/10-12 Calorie Echo/Assault Bike Calorie Echo/Assault Bike OR 150 Meter Run
Station 2: 12 Toes to Bar
Station 3: 40 Double Unders OR 20 Crossovers
Station 4: 5 Sandbag to Shoulder (100/75lbs) + Max Ring Dips in the remaining time.
Station 5: Rest
55+:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 12-15/8-10 Calorie Echo/Assault Bike OR 150 Meter Run
Station 2: 10 Toes to Bar
Station 3: 30 Double Unders OR 15 Crossovers
Station 4: 5 Sandbag to Shoulder (80/60lbs) + Max Ring Dips in the remaining time
Station 5: Rest
**If you have a competition coming up then please elect for max ring muscle-ups instead of max ring dips
If you don’t have a sandbag then please do the following:
Dumbbell Power Cleans
35-49: 70/50 lbs
50-54: 50/35 lbs
55+: 35/25 lbs
Scaling options Double-Under:
20 Seconds Double-Under Practice
60-80 Single-Unders
20 Plate Jumps (jump on and off of a 25 lbs plate)
Scaling options for ring-dips:
Stationary Dips
Band Assisted Ring Dips
Scaling options for toes-to-bar:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
General Training Notes:
More handstand skill work this week. You’ll end your skill session with some handstand walking for time (or wall walks). Select a distance that allows you to go (1) unbroken and (2) can focus on either speed or being fluid on your walk. From there you’ll do a few ring muscle up drills.
The gymnastics emom today will include higher rep toes to bar, a new element with the sandbag clean, and another opportunity to work on gymnastic stamina with an elevated heart rate. As the note says, you may wish to do ring muscle-ups instead of ring dips if you are (1) have an upcoming competition or (2) want to improve with your ring muscle-up stamina. Similar to the past few weeks, your last station will be a full rest station since the previous station has you working for the entire 60 seconds. A new movement has been added this week with the sandbag to shoulder! This is essentially a sandbag clean but, instead of throwing over your shoulder, you just need to stand all the way up and show control with the bag at the shoulder. If you have a heavy d-ball then you can use that instead of a sandbag. This shouldn’t take you long to complete, leaving you around 40 seconds for your max ring dip or ring muscle-up. Your score is the total accumulation of ring dips / muscle-ups so please make sure you pace accordingly to get the highest volume out of your shoulders as possible.