Friday, 1/8
January 7, 2016Open Gym, 1/9 to 1/15
January 9, 2016Warm-Up
4 Rounds of
4 Spider Lunge w/ reach up on both sides
4 Alt-T Push-ups
4 Hanging Scap Retractions
8 Hip Bridges
8 Hollow Rocks (scale to 10 Second Hollow Hold)
then,
2 rounds (per person) of
1 Minute Partner assisted Bully Stretch
Skill = Muscle-up
Prep & Progression (12 Minute cap – Everyone goes through this)
2 x 6-8 False Grip Ring Row + 5 Kip to Hip Bridge;
then,
2 x 5 Pull to Hips on Bands;
then,
1 x 2-3 Band-assisted MU Transitions
Work & Practice (12 Minute cap – Choose appropriate practice block)
For those WITH M-Ups:
- Muscle-up Ladder (1,2,3 etc.)
– Rest as needed between attempts
– Restart at 1 after any failure
For those WITHOUT M-Ups:
- 4 Rounds of
2-3 Band-Assisted MU Transitions + 20 Hollow Rocks
/OR/
- 4 Rounds of
6-8 False Grip Ring Rows + 20 Hollow Rocks
Met Con
4 rounds through of:
:30 Dips (Ring, Bar or Box)
:30 Rest
:30 Band Pull Aparts
:30 Rest