Friday, 17 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER GYMNASTICS
Introduction to Muscle Up Progression

INTERMEDIATE GYMNASTICS
Hand Stand Push Up x 2

Muscle Up x 1

Hand Stand Push Up x 4

Muscle Up x 2

Hand Stand Push Up x 6

Muscle Up x 3

Hand Stand Push Up x 8

Muscle Up x 4

Hand Stand Push Up x 10

Muscle Up x 5

CONDITIONING
As many rounds as possible in 8 minutes:
10 Wall Balls, 20/14#
10 Box Jumps, 24/20
10 Weighted Ab-Mat Sit Up, 45/35#

Rest 5 minutes, then:

3 rounds for time:
7 Deadlifts, 275/185#

400m Run

• Post rounds of part 1 and time to complete part 2 to comments.