Warm-Up

2:00 Cardio Choice
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

3 Sets, For Quality
2 Wall Walks
10 sec Nose to Wall Handstand Hold
10 Scapular Pull-Ups
:10 sec Ring Support Hold
:10 sec Bottom Of Dip Hold
8 Ring Rows

Ring muscle ups skills and drills

Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Seated Band Assisted Ring Muscle-Up

We should spend around 10:00-15:00 minutes here going over Ring Muscle-Up Drills and Progressions today to get athletes into the right modifications or perhaps help them get their first Ring Muscle-Up. The goal today is to allow coaches to have the time to go through progressions and get athletes feeling comfortable with new movements or enhancing their skill level with movements they already have.

“Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 70/53lb

Goal: 10+ Rounds

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Have the second half of the workout look like the first half

Secondary Objective: Maintain under 2 minutes per round

Strategy: With any of the workout options available we should be looking to maintain a pace that is under 2:00 / round. This means that we can stay steady and smooth throughout without the need to push the pace at the beginning of this workout in order to maintain that pace. There is a total of 14 reps / round which means 7 reps / minute which is being very generous here for the time domain. Ideally we are pushing up closer to 10 reps / minute for all movements combined which will yield a result in the 12-14 round range.

PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose