Part 1 – 25 Minutes:
Athletes will take this time to practice all three of the following skills: muscle-ups, HSPU, pistols. In this time, athletes should be prepared to complete roughly 20-30 reps of each of the three moments to one degree or another. Of course, the number of reps an athlete should do is dependent on the athlete’s ability to complete the movement i.e. if an athlete can do muscle-ups with ease, they shouldn’t plan on doing 30 muscle-ups, but rather should do muscle-ups into a front roll, or practice strict muscle-ups. Likewise with somebody who can do HSPUs with ease; they shouldn’t plan on doing 30 HSPUs but can instead try working on deficit HSPUs, or free standing HSPUs. Every person who enters the gym will utilize this time differently than the people around them, and that is ok. Coaches will be there to assist and will have a few drills in place for athletes that are unsure of where to start. Don’t be afraid to try something new and get creative with your practice. These reps are not for time, they should be completed a leisurely pace that ensures the greatest return on the practice.
Resting Helen
3 Rounds, each for time:
400 M Run
21 KB Swings (53/35)
12 Pull-ups
Rest 1 minute between rounds.
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