March 28, 2024

Friday L2

Warm-Up:

:20 Low Ring Support Hold

:20 Low Ring Dip Hold

:20 Low Ring Transition Hold

1:00 Bike

10 Ring Kips

6 Toes To Ring

10 Box Step-ups

6 Box Jumps

10 Kettlebell Deadliifts

6 Kettlebell Swings

Strength:

Strict Press

2 x 7

2 x 5

2 x 3

New Set every 1:30

Progressive

Week 1/3, no grinding the weights out. working on speed.

Metcon:

3 Rounds:

15/12 Bike Calories

15 Box Jumps Overs (24/20)

20 Kettle Bell Swings (53/35)

7/5 Ring Muscle-ups

20 Kettlebell Swings

15 Box Jump Overs

15/12 Bike Calories

Rest 4:00 Between Rounds

Elite: 12/9 Ring Muscle-ups

Semis: As Prescribed

Quarters: 5/3 Ring Muscle-ups

Stimulus Check:

Goal Is consistent rounds. Ring muscle-ups should be something you can do in 3 sets or less. Be smart on the first half of each round so you can push the second half of each round before the rest. Teams Only do 2 Rounds of semis.

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

Accessory:

Strict Ring Dips

3 x 12-15

Rest as needed to keep it unbroken

Barbell Skull Crushers

4 x 8

Build to a heavy 6

Rest 1:00 Between

GHD Russian Twist

4 x :30 (25/15)

Rest 1:30 Between

Elbow Supported External rotations

3 x 15

Rest 1:00 Between Sets

Sit on the ground, Place elbow on a bench so your arm is at 90 degrees. with a light weight rotated through your shoulder so your forearm touches the bench then rotate back to an upright position.

Banded Bicep Curls

150 Reps For Time

Red Band

Banded Tricep Extensions