Warmups included the Spider crawl, which will eep popping up until people “get”it, along with inchworms, bearcrawls and lunges. From there we went into Deadlifts, 3 sets up 5 moving up in weight. From there the main strength work was:
DEADLIFT 2 REPS ON THE MINUTE
@ 70% 1RM (focus on bar speed)
Followed up with work on the rings, first getting comfortable inverted, the progressing to skin the cat. There is a lot of benefit to learning how to position your body in an unfamiliar setting, even (especially?) if you will never be “good” at the gymnastic side of things. I think its fair to say, the worse you are in that realm, the more even tiny sucesses will raise your whole game.
To round out Sundays training, we finished with a metcon burner:
50 squats /5 HSPU or 10 assisted HSPU or 25 pushups
40 squats/ 4 or 8 or 20