Friday L2

Warm-Up:

:20 Low Ring Support Hold

:20 Low Ring Dip Hold

:20 Low Ring Transition Hold

:20 Wall Supported Handstand Hold

8 Muscle Snatches

8 Bradford Press

10 Ring Kips

6 Ring Pull-ups

6 Power Snatches

6 Strict Press

1-2 Ring Muscle-ups

 

Strength:

Strict Press

2 x 5

2 x 3

2 x 1

New Set every 1:30

Progressive

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

 

Metcon:

10 Minutes

Every Minute On the Minute

#1: 15/12 Calorie C2 Bike

#2: 10 Snatches (95/65)

 

Rest 4 Minutes

 

5 Minutes

Every Minute On the Minute

10 Bar Facing Burpees + 3 Ring Muscle-ups

 

Elite: 18/15 Calories, 5 Ring Muscle-ups

Semis: As Prescribed

Quarters: 75/55, 8 Bar Facing Burpees, 1 Ring Muscle-up

 

Stimulus Check:

Looking to hang onto the barbell and keep all 5 rounds unbroken. When deciding on how many ring muscle-ups you should be doing, you should be able to hit double the amount consistently.

 

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

1 x Max

Rest 3:00

3 x 70% of Max Reps

Rest 2:00 Between

 

Seated Dumbbell Arnold Press

4 x 10

Progressive

Rest 1:30 Between

 

Dual Kettlebell Overhead Hold

3 x :45

Rest 1:45

Progressive

 

Hollow Body Rocks

8 Rounds

:20 On/ :10 Off

 

Banded Bicep Curls

150 Reps For Time

Blue/Red Band

 

Banded Tricep Extensions

150 Reps For Time

Blue/Red Band