Thursday, Dec. 28
Gymnastics Skill - Option A
Ring Muscle-ups 4-4-4-4-3-3-3-3-2-2-2-2
Athlete Instructions
4 minute EMOM 4 reps
Rest 2:00 minutes
4 minute EMOM 3 reps
Rest 2:00 minutes
4 minute EMOM 2 reps
Athlete Notes
Heading into our next block of training in preparation for both the Open and Quarterfinals, Ring Muscle-Ups will become a large focus point of ours to help prepare you for the upcoming season. The goal of this session is to build technique and start the progression moving into developing capacity and stamina in the Ring Muscle-Up.
Gymnastics Skill - Option B
Toenail Ring Muscle Ups 12x2
Athlete Instructions
3 Sets
4:00 minute EMOM
2 Toenail Spot Ring Muscle-Ups
Rest 2:00 minutes between sets
Gymnastics Skill - Option C
12 rounds for quality of: 5 Pull-ups 5 Ring Dips
Athlete Instructions
3 Sets
4:00 minute EMOM
5 Pull-Ups + 5 Ring Dips
Rest 2:00 minutes between sets
Gymnastics Skill - Option D
12 rounds for quality of:
5 Ring Rows + 5 Ring Push-ups
Instructions
3 Sets
4:00 minute EMOM
5 Ring Rows + 5 Ring Push-Ups or Push-Ups
Rest 2:00 minutes between sets
"Prancer"
3 rounds, 2 mins each, for max reps of:
20 Toes-to-bars
-max reps in remaining time Dumbbell Bench Press, 50/35 lbs
Rest 1 min
Athlete Notes
Goal: Complete 10+ DB Bench Press Each Set
-Primary Objective: Complete the Toe to Bar in under 75 seconds
-Secondary Objective: Complete 10+ Reps on DB Bench Press each Set
-Stimulus: Upper Body Press / Midline Conditioning
-RPE: 7/10