Warm up
400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 ring rows
Gymnastics - Muscle-up skills and capacity building
Spend 15 minute to practice the following with 3-4 sets of each. See videos for demos.
Ring support hold
Level 1: hold 5-10 sec, possibly broken down into 3-4 consecutive sets, of banded ring support hold, or feet lightly supporting on the ground.
Level 2: no assist, accumulating 30 sec.
False-grip ring row / Pullup to sternum - 5 reps
Level 1: false-grip ring row - set the rings higher, to have your body at an incline with feet on the ground, and pull your chest to your hands.
Level 2: strict false-grip pullup from a full hang to sternum.
Dip progression - slow 3-5 sec negative dip
Level 1: band assisted or with feet lightly supporting on the ground.
level 2: unassisted.
Endurance
For time:
Run 5,000m
Track options:
Option 1: 10 laps around the block
Option 2: from the gym, get to 86th street and towards the Carl Schurz Park. Once at the Park, turn left and run 5 times back and forth between 89th and 84th street along the park (no street crossing). After the 5 runs, go one last time to 89th, then back to the gym.
Time cap: 30 min
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Back Squat
11 sets x 3 reps @ 85%-90%
Goal: Begin at 85% of 1RM & increasing weight each set if possible
Back Squat Accessories
3-4 Rounds (20mins)
4/leg Barbell Back Rack Reverse Lunge @ 30%-40% todays weight
10 Barbell Hipthrust @ RPE 8/10
5 SLOW Double DB RDL @ RPE 8/10
10/leg Weighted Alternating V-Ups