Mobility, Activation & Warm-Up
Three sets of:
1-2 Minutes Assault or Echo Bike @ 50-60% effort
30 Second Single Arm Overhead Hold each arm
30 Second Supinated Grip Hang from Pull Up Bar
and then …
Upper Body Warm-Up Series (10-12 reps each)
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
4-6 Pronated Grip Strict Pull Ups (add a band if needed)
10 Single Arm Ring Rows
A.
Ring Muscle-Up Progressions
Three sets of:
6-8 Pop Swings
Rest 45-60 seconds
Followed by…
Three sets of:
4 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)
Followed by…
Option 1:
Every minute, on the minute, for 5 minutes:
3 Toes to Rings + 2/1 Ring Muscle Up + 1 Ring Dip
Option 2:
Every minute, on the minute, for 5 minutes:
6 Toes to Rings + 3 Ring Pull-Ups
B.
Bar Muscle-Up Progressions
Ten reps of:
Bad Cheerleader Jump to Bar
Rest 10 seconds
Followed by…
Swinging Knees-To-Bar x 10 reps (does not need to be unbroken)
Followed by…
Five sets of:
Target Reach Swing + Air Chair Swing x 1 rep
Followed by…
35-59:
One set of:
60 Seconds Max Bar Muscle Ups
60+:
60 Seconds Max Chest-to-Bar Pull-Ups
*If you break you are done.
C.
35-54:
Every minute, on the minute, for 35 minutes:
Station 1: 12/10 Calorie Echo/Assault Bike
Station 2: 4 Dumbbell Devil’s Press (50/35 lbs)
Station 3: 10 Pull-Ups
Station 4: 40-50 Double Unders
Station 5: 4 Wall Walks
55+:
Every minute, on the minute, for 35 minutes:
Station 1: 10/8 Calorie Echo/Assault Bike
Station 2: 4 Dumbbell Devil’s Press (35/20 lbs)
Station 3: 8 Pull-Ups
Station 4: 30-50 Double Unders
Station 5: 3 Wall Walks
Double-Under Substitutions:
45 Seconds Double-Under Practice
45 Seconds Single-Unders
45 Seconds Plate Jumps (jump on and off of a 25 lbs plate)
Wall Walk Substitutions:
45 Seconds Prone Plank Shoulder Taps
45 Seconds Nose to Wall Handstand Hold
Athlete Notes:
The Gymnastics Tuesdays were a huge success last cycle so we are continuing with them this cycle. Today you’ll be doing drill work for ring muscle-ups and bar muscle-ups. Please film yourself if you are working on better gymnastics efficiency or working on getting your first muscle-up. You’ll then move into a 35 minute gymnastics based emom. The volume is a bit higher here so adjust if needed. The goal is to work on gymnastics stamina this cycle!