WARM-UP
3-5 sets: 10 PVC Pass-throughs 5 False Grip Ring Rows 6 Air Squats 5 hand-elevated Ring Push Ups 1 set False grip ring rows Maintain the false grip. jumping ring dips or Ring Dips Full range of motion. Leg-assisted muscle-up transitions Use the legs to assist. Make sure rings touch low on the chest before the transition. Increase difficulty by walking the feet out little by little. False grip Kip Swing Maintain false grip, big kip swings. Muscle Up 2-3 sets: 4 Hang Power Clean – Rest :30-1:00 between sets. – Unbroken reps. 1 set: 10 Air Squats 1 Muscle Up (or variation) 2 Hang Power Clean (at workout weight) Test Nasty Girls 3 rounds for time: 50 Air Squats 7 ring Muscle Up 10 Hang Power Clean (95/135 lb) Training 3 rounds for time: 30 air squats 7 ring Pullups 10 hang power cleans (65% max) Compare to 2/5/22 Stimulus & Goals
Competition: Rest Day STRETCHING 1 set: 1:00 Foam Roll Quad / side 1:00 Foam Roll Upper Back 1:00 foam roll calves / side
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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