Tuesday, August 3

 Warm-Up:

500 m row

5:00 of:

5 Inchworm

20 Banded Pull-Aparts

10 Pushups

10 DB/BB Rows

20 Hip Swings

Skill:

Strict Pull-Up Test

• All athletes will do this, and many of us will have 0, which is fine! This test will be an important benchmark before we launch our gymnastics strength program today. Those heading off on the strict muscle-up track need to be able to complete 6+, preferably closer to 8 or 9, strict pull-ups.

• Today we begin our gymnastics strength phase. We’ll be doing this for strength 2x/week during August and September, in addition to our standard strength work.

Strength:

Pull-Up Program:

• Hollow-hold: Accumulate 60 sec.

• DB Lat Pullovers: 3x10

• Toe-spot strict pull-ups 5x5

Muscle Up Program:

• False Grip Active Ring Hold: 3x max effort

• Ring Support Hold: Accumulate 1:00

• Segmented Ring Row: 3x10. Basically a ring row with an initial lat “back and down” prompt, pause, then finish.

WOD:

AMRAP 20

40/30 Bike Cal

20 Box Jump (24/20)

400m Run

20 Burpee

Mobility: (5 min)

Hips

Shoulders