Activation & Warm-Up
3 Minutes Easy Row
30 Seconds Ring Rows
2 Minutes Medium Paced Row
15 Seconds Single-Arm Ring Row (R)
15 Seconds Single-Arm Ring Row (L)
60 Seconds Medium-Hard Row
30 Seconds Strict Pull-Ups (or banded strict pull-ups)
Back Squat Warm-Up Series
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Strict Gymnastics Work
Spend 60-120 seconds doing an extensor stretch for the false grip
Three sets of:
Elbow Drops on Box x 5-10 reps (show control)
Rest 30 seconds
Ring Muscle-Up Negatives x 2-5 reps (show control and use a band to assist if needed)
Rest 30 seconds
Rest as needed, and then …
Every minute, on the minute, for 5 minutes:
Ring Pull-Ups x 3 reps
B.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-85%
Set 5 – 10 reps @ 60%
Set 6 – 10 reps @ 60%
Set 7 – 10 reps @ 60%
C.
Every minute, on the minute, for 16 minutes (8 sets of):
Station 1: Calorie Row (35-54: 20/14 calories; 55+: 16/10 Calories)
Station 2: 150 foot Sandbag or Heavy Object Carry
(35-49: 150/100lbs; 50-54: 125/75 lbs; 55+: 100/50 lbs)
When the running clock reaches 20:00…
Every minute, on the minute, for 6 minutes (6 sets of):
5 Thrusters + 7 Toes-to-Bar (in the same minute)
35-54: 95/65 lbs
55+: 65/45 lbs
General Training Notes:
Today’s gymnastics work is designed to help increase tricep strength and improve pulling on the rings, which will translate over to strict ring muscle-ups. Then you head into your back squat progressions … have fun with the 10 reps! 🙂 You’ll finish the training day with two emoms. EMOM 1 pairs a monostructural element with a heavy carry. You should be breathing hard during your carry! This is a great opportunity to focus on filling your lungs with each breath and exhaling into the sandbag (or heavy object) to keep your mind line braced. Think about pressing your stomach into the sandbag! After the 20 minute mark you’ll transition to higher volume every minute with thrusters and toes-to-bar. Keep these movements unbroken and be disciplined to pick up the barbell at the start of every minute.