Friday L2

Strength:

Behind the Neck Split Jerk

15 Minutes to Establish a 1 Rep Max

 

Metcon:

Every Minute On the Minute

5 Minutes

3 Ring Muscle Ups

 

Rest 2 Minutes

 

6 Rounds:

3  Wall Walks

5 Wall Facing Handstand Push-ups

40 Double Unders

 

Semis: 6 Ring Muscle-ups 5 Wall Walks, 8 Wall Facing

Quarters: As Prescribed

Open 1 Ring Muscle-up, Wall Facing to a Plate

 

Stimulus Check:

Manage shoulder fatigue as much as you can on the  Double Unders and the wall walks by being efficient. Wall Facing handstand Push-ups should be unbroken for more than half the rounds

 

Optional Additional Work Sessions:

• Only do additional training if you’re able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

Gymnastics Strength:

5 Rounds for Quality

Max Strict Handstand Push-ups

Max Kipling Handstand Push-ups

Rest 2:00 Between

“”Max”” here means 2-3 reps shy of failure. If that means 1 Shspu then so be it.

 

Accessories:

Incline Bench Chest Supported Cuban Press

3 x 12

Rest 1:00-1:30 Between

 

Incline Bench A Raise

3 x 15

Rest 1:30 Between