Thursday, June 9
“It’s not an apology if it comes with an excuse.” - Kevin Kelly
STRENGTH
Strict Pull-up - Skill A:
Ring Lat Press Downs 3x8
Make these a little more difficult than Day 8 by walking your feet closer to the pull-up bar. Keep a rigid body and pull to the hips.
Strict Pull-up - Skill B:
Pause Ring Rows 5x5
Pause 5 secs at the chest each rep. Compare to Day 8. Make more difficult if possible.
Strict Pull-up - Skill C:
Scap Pull-ups 4x10
These should feel pretty good by now. Pull down on the bar to engage to the lats. Don't forgot about your hollow position on these, too. Point your toes, squeeze your glutes and quads, and keep your rib cage down.
Strict Ring Muscle-up Day 16/20
Strict Ring Muscle-up - Skill A:
False Grip Active Ring Hang : 2x Max Hold
False Grip Active Ring Hang 2x max hold
One less set than we have been completing. Don't rush the rest between efforts and make sure you start with a strong false grip.
Strict Ring Muscle-up - Skill B:
Elevated Ring Rows 3x5
Compare to day 13. Set the rings up just under your hips and use a 14-20 inch box. Building strength in the lats which will transfer over to all gymnastics movements.
Strict Ring Muscle-up - Skill C:
Band Tricep Extensions 3x20
Use a lighter band on these sets and focus on full lockout.
WOD
Complete as many rounds and reps as possible in 18 mins of:
50 Sit-Ups
30 Push Press, 95/65 lbs
100 Double Unders
40 V-Ups
30 Overhead Squats, 95/65 lbs
100 Double Unders
50 Sit-Ups
30 Sumo Deadlift High Pulls 95/65 lbs
100 Double Unders
REBUILD
Every 1:30 for 18:00
:45 Sit-Ups @2011
14 Filly Press @2011
8 Tempo Overhead Squats @3212