Monday, June 3rd
Warm-up
Warm-up
A. 3 rounds @increasing intensity
12/10 cal Row
10 burpees
30 sec Hollow hold to arch hold on floor
12/10 cal Row
10 burpees
30 sec Hollow hold to arch hold on floor
B. Mobility
Parallette extension
10-15 repetitions
C. Specific
10 scap pulls
10 hollow hold banded lat pull down (supinated)
10 planche rock
10 Tempo seated bench transition drill
Gymnastics
Muscle-ups (Max reps)
Metcon
Metcon (Time)
10 rounds
6 deadlifts @ 65-70%
6 high box jumps, no rebound 6 slamballs @ 50/30 lbs
6 deadlifts @ 65-70%
6 high box jumps, no rebound 6 slamballs @ 50/30 lbs
Comp
Gymnastics
Handstand Push-ups (Max reps)
5 sets
10 heavy band lat pull down/arm
10 straight arm pull over, on foam roller 5 deficit strict HSPU
10 heavy band lat pull down/arm
10 straight arm pull over, on foam roller 5 deficit strict HSPU
Accessory
Metcon (Weight)
Tall kneeling Unilateral Deficit DB press
5 x 4/arm
5 x 4/arm
Conditioning
Metcon
5 sets
Max wattage on assault bike
Rest 2-4 minutes between sets
Max wattage on assault bike
Rest 2-4 minutes between sets
Power conditioning
Metcon
Tall kneeling Medball throws against the wall @ 14/10
3 sets/side (Total of 6 sets)
30 seconds on
60 seconds off
3 sets/side (Total of 6 sets)
30 seconds on
60 seconds off
Post chain
Metcon (Weight)
Seal row
5 x 5
10 Y pulls on low ring
4 Swinging snap back pull 2-5 Kipping muscle up
Rest as eneded between sets