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
