Wednesday, 3/23
March 22, 2016Base Camp, 3/26/2016
March 23, 2016Warm-Up
4 Rounds of
4 Spider Lunge w/ reach up on both sides
8 Hip Bridges
4 Dolphin Pushups
8 Hollow Rocks (scale to 10 Second Hollow Hold)
4 Hanging Scap Retractions
2 rounds each:
1 Minute self Bully stretch/side
Skill – Muscle-up Progression (12 Minute cap – Everyone goes through this)
2 x 6-8 False Grip Ring Row + 5 Kip to Hip bridge
2 x 5 Pull to Hips on Bands
2 x 2-3 Band assisted MU Transitions
For those WITH M-Ups:
Skill Practice:
For those WITH Muscle-Ups =
3 x 2-3 Kip Swings on Rings
For those WITHOUT Muscle-Ups =
3 x 1-2 Band assisted MU Transitions
Met Con:
For those WITH Muscle-Ups =
4 Rounds through of:
:30 Max Muscle Ups
:30 Rest
:30 Max DB Thrusters
:30 Rest
For those WITHOUT M-Ups:
3 Rounds through of:
:30 Max Dips
:30 Rest
:30 OH Plate Sit Ups
:30 Rest
:30 DB Thrusters
:30 Rest