Monday May 13th

There will be muscle up work today. Don’t skip if you don’t have muscle up. More people do not have muscle ups than do have muscle ups.
We ALWAYS will have skills and drills to work on to meet you where you are at.

8:00 minutes For Quality
5 Inchworm to Hollow Hold
10 Hollow Rocks
20 second Extended Plank Reverse Bridge
10 PVC Pipe Pass Throughs
9/7 Calorie Echo Bike

primer/skill work

Workout Primer
8:00 minute EMOM
min 1: Ring Muscle-Up Drills
min 2: Pause Snatch Pull + Low Hang Squat Snatch

Weightlifting + Gymnastics Conditioning
20:00 minute EMOM
minute 1: 3 Low Hang Squat Snatch minute 2: -Max Ring Muscle-Ups minute 3: 15/11 Calorie Echo Bike minute 4: Rest
% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch

Primary Objective: Build to around 80-85% of Snatch for the 3 rep low hang for the day
Secondary Objective: Complete 5+ Ring Muscle-Ups the second minute of the EMOM or
6-8 Strict Pull-Ups + 6-8 Strict Dips
Stimulus: High Skill Gymnastics / Weightlifting
RPE: 7/10
Athlete Notes + Workout Strategy:
The workout today is more about building technical capacity and proficiency, so have the
focus be there. We would rather see weights stay consistent in the range of 70-75% than
pushed up if you feel that technique is faltering as you get fatigued. For the Ring
Muscle-Up portion we would like to see one good quality big set over a lot of small sets
here, but if that is the way you have to tackle it, hitting 3 sets of 2 reps done well is a
really great way to build strength and technical capacity in the Ring Muscle-Up. For
those choosing the strength option, hit one good set of pull-ups and one good set of ring
dips before moving onto minute 3 for the bike. The bike should be at around 75-80%
effort and completed by around the 50-55 second mark. This will allow time for transition
and also time to adjust loads on your barbell.

Recovery- click on the movement to see demo video

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch5/5 Side Lying Thoracic Rotations

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