THURSDAY WORKOUT

Couple more testing before we work out some new gymnastics strength work for next week…   GYMNASTICS TEST: 1 set of MAX REP Unbroken Chest 2 Bar Strict Pull Ups (Overhead Only) REST 2 MINUTES 1 set of MAX REP Unbroken Strict Ring Dips * Scale down to any of

SUNDAY WORKOUT (FIT)

Little play off a Games WOD!   SKILL: 10-15 minutes Strict Muscle Up/Kipping Muscle Up Practice (Bar OR Rings)   WORKOUT: 40 Box Jumps (24″/30″) 30 DB Power Cleans (40-45’s/55-60’s) 20 Double Dip Muscle Ups* (Must do 2 Dips for each MU rep) * Sub – 20 rounds of 2

THURSDAY WORKOUT

Gymnastics strength + some volume…   STRENGTH: Every minute on the minute for 10 total minutes perform the following: Odd minutes – 2 Strict Weighted Pull Ups Even minutes – 3 Strict Ring/Bar Weighted Dips * Build weights as the minutes progress or reduce band for dips, but no bands

WEDNESDAY WORKOUT

Snatch… Day 2!   QUICK SKILL: 5-6 minutes Tall Snatch (Stand tall then proceed to “shrug” yourself under the barbell into a full OH squat) * Empty bar, 40% then 50% 1RM   POWER/SKILL: Every 75 seconds for 8 total rounds (10:00 total) perform the following with 80-85% 1RM Snatch:

MONDAY WORKOUT

Time for a gymnasty day!   SKILL/TESTING: 20 minutes For those that are experienced with Muscle Ups attempt a few max effort sets or do a 8-10 minute every minute on the minute trying to do consistent reps with no misses on the rings…   Otherwise work on transition drills

THURSDAY WORKOUT

One last test…   STRENGTH ENDURANCE: 2 minutes of MAX REP Strict Ring Dips * Use bars, perform 3 second Negatives OR Max Seconds of Holding as scales… ** Really focus on proper Ring positions as you fatigue   REST 2-3 MINUTES DEPENDING ON THE TIME IT TAKES THE PRIOR

SUNDAY WORKOUT (FIT)

Rings and barbell!   SKILL/STRENGTH: Work on some challenging Ring/Bar Dip sets of 2 reps… (This could mean negatives, rings only or adding external weight, but turning out at the top is a BIG emphasis for these)   WORKOUT: Ground to Overhead Anyhow (93#/135#) (You can Snatch OR Clean &