Wednesday, July 11, 2018

Gymnastics Strength:
Ring Muscle-up development
20 Minutes skill/technique practice:
Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips)
OR
Accumulate 40 reps of the following:
Strict Pull-ups
Rest as needed
Strict Ring Dips
Rest as needed
Advanced Athletes:
For Max Reps (18 minutes):
3 Sets of:
:90 on / :90 off
Ring Muscle-ups
Straight into…
3 Sets of:
:60 on / :120 off
Ring Muscle-ups
Record total reps completed
Conditioning:
27-21-15-9
KBS (32/24) (Fx: 24/16)
Sit-ups
Box Jumps 24/20