Fri-07/26/2019
Gymnastics
Strict HSPU (8,8,8)
If athlete does not have Strict HSPU, work on progresions. (Negative HSPU, Handstand Hold against Wall,etc)
Muscle-ups (5,5,5)
If athlete doesn’t have MU, work on progressions. ( Banded bar muscle ups, ring muscle up transitions, jumping muscle ups on rings, etc)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Rx:
3 Muscle Ups
5 Power Cleans, 135/95#
7 Push Jerks, 135/95#
200m run
Rx:
3 Muscle Ups
5 Power Cleans, 135/95#
7 Push Jerks, 135/95#
200m run
Modified:
5 Ring Rows & 5 DB Tricep Ext
5 Power Cleans, 115/65#
7 Push Jerks, 115/65#
200m run