Double Kettlebell Front Rack Bulgarian Lunges: 4 x 10 (per leg)
Athletes will bring two kettlebells into the front rack position, going as heavy as possible, and then place the back leg on a bench assuming a Bulgarian Lunge position and complete ten repetitions before immediately going to the other leg; four total working sets.
Four Working Sets:
1 Strict Muscle Up + 2 Ring Muscle Ups + 3 Strict Ring Dips
Reminder that the muscle up finishes in support on the rings, thus after the second muscle up there’s three additional dips. Adjust the volume accordingly so that this becomes some muscle up practice/positional work. This is not intended to be training, this is intended to be some light muscle up technique work. Priority numero uno is position.
5 x AMReps ninety seconds*:
5 TnG Power Snatches (135/93)
3 Suicide Sprints (5m, 10m, and 15m)
Max Muscle Ups
*Rest Two Minutes Between AMReps.
First, the intent for this workout is all out sprints. We’ve got more rest than work thus athletes should be fairly recovered on each subsequent round. The power snatches need to be performed unbroken, choose a loading that allows for this. The suicide sprints will be done from the start line to five meters and back, then to ten meters and back, then to fifteen meters and back; then to the rings. My thought is that athletes will have thirty seconds on the rings (at least) during every interval, but who really knows…
Lat/Posterior Shoulder Smashing (on parallel bars)
Like always, be sure to fit in your mobility and to take it seriously.