Prep for the sure to be gymnastics filled 18.3!

 

STRENGTH/STABILITY:

Tempo Pull Ups (3 reps)

– Active Hang, Chin Above Bar Hold & Slow Negative

– :06-:08 per position

– New set every 2:00 for 2 sets total

 

POWER:

2 Rep Push Press from a Rack

* Up to a heavy or possibly maximal, based on feel in just 15 mins

* Things feel good, then push it heavier… 96-100% of your old 1RM equals a rep max PR

(60, 75, 80-85, 85-90, 90-93, 96-100% optional)

 

WORKOUT:

100 Double Unders (2:00 cap)

30/40 Chin Above Bar Pull Ups

20 HSPUs (Do 2-4″ Deficit, if easy)

75 Doubles (1:30 cap)

20/30 Chest 2 Bar Pull Ups

15 HSPUs

50 Doubles (1:00 cap)

6/10 Muscle Ups (Rings preferred)

10 HSPUs

(15:00 cap)

 

Lots of way to slice this one…

 

Pull ups can be scaled to…

Jumping CTB, Chin Above then CTB

OR

HARD Ring Rows, Jumping CTB then Kipping CTB or Chin

 

Pushing can scale to…

Hand release Push Ups, Box HSPUs then Negatives

OR

DB Push Press, HR Push Ups & Wall Walks

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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