OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
300m Ski OR Row
4 Scap Retractions
4 Kip Swings
4 spiderman lunge stretch (each side)
4 inch worms into box step ups
3 strict pull ups
3 half bottom burpees into 3 up downs
1 Set (at workout pace):
2 Burpee Box Jump Overs (at workout height)
2 Toes to Bar
2 Burpee Box Jump Overs (at workout height)
2 Toes to Bar
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
-rest 1:1 b/t sets-
3 Sets x 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch @75% of 1RM Snatch
5 Strict Ring Muscle Ups
– rest 30 seconds —
45% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —
3 Strict Ring Muscle Ups
– rest 30 seconds —
35% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —
2 Strict Ring Muscle Up
– rest 30 seconds —
30% of 3 minute test of your Kipping Ring Muscle Up from week one
Scaling:
If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
5 strict box assist strict ring muscle ups
– rest 30 seconds —
90 seconds max effort False Grip Ring Pull Ups
–rest 60 seconds —
3 strict Box Assist Strict Rring Muscle ups
– rest 30 seconds —
90 seconds max effort Ring Dips
–rest 60 seconds —
2 strict box assist strict ring muscle up
– rest 30 seconds —
90 seconds max effort Kipping Ring Swings
For example:
If your 3 minute test was 12 Kippinng Ring Muscle Ups
45% would be 5.4 but we will round down to 5 reps
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
Each Set 3:00