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March 6, 2018

Gymnastic Skill + Aerobic Threshold intervals

Skill Day;

Muscle Up Progression/Kipping Pull Up work;

Ax3 sets for quality; rotate through &

work on weaknesses or sharpen skills

A1. False Grip Pull Up on Rings x4-6 reps

Fitness: Ring Row 6-8 reps

Performance; Kipping Ring Pull up

Sport: False Grip Ring Strict Pull Up

A2. Hollow Rock x10-15 reps;

All Groups

A3. Ring Dips x

Fitness: Push Ups x8-10 reps

Performance: Ring Dips or Muscle Up attempts

Sport: 3-5x Ring Muscle Up + 2 Ring Dips

at the top of each rep

B. Complete 4 rounds; [no more than 20 min]

-be careful of ripped hands!

4 sets for individual times;

high effort each set;

50x Double Unders

20x Wall Ball

10x CtB Pull Ups

rest 2 min active; after each set

Fitness; 100x Single unders +

15x Wall Ball + 10x Jumping Pull Ups

Performance: as rx;

sub down to chin over bar pull ups

Sport: 50x Double Unders +

25x Wall Ball +

10x CtB Pull Ups + 5x Bar Muscle Ups

[goal is to get each movement unbroken

but doesn't have to be]

rest 2 min active after each round.

C. finish;

C1. Hammer Curl 3x10

C2. Standing Reverse Fly x10 


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