April 5, 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 Ring Pull-ups

:30 BIke

3 Wall Walk + Pirouette (on the wall)

10 Dynamic Push-ups

Strength:

Strict Press

1 x 7

2 x 5

2 x 3

1 x 1

New Set every 1:30

Progressive

Week 2/3, no grinding the weights out. working on good positioning

Metcon:

12 Minutes

As Many Reps As Possible

15 Dumbbell Bench Press (50/35s)

12/9 Bike Calories

6/4 Ring Muscle-ups

12/9 Bike Calories

Elite: 15/12 Calories, 9/6 Ring Muscle-ups

Semis: As Prescribed

Quarters: 4/2 Ring Muscle-ups

Stimulus Check:

Ring muscle ups and Bench press should be a rep amount you can hit unbroken. Bike should stay less than 1:00. Pace the bike out to keep the bench and rings unbroken. Remember a dumbbell bench starts at the top.

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 15-18

Rest as needed to keep it unbroken

Barbell Skull Crushers

4 x 10

Build to a heavy 10

Rest 1:30 Between

Dual Kettlebell Overhead Hold

3 x :45

Rest 1:45

Progressive

Hollow Body Rocks

8 Rounds

:20 On/ :10 Off

Elbow Supported External rotations

3 x 18

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

Blue/Red Band

Banded Tricep Extensions