Monday, June 22, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION

IF YOU ARE DOING MUSCLE UPS WARM UP WITH 2 PULL UPS AND 2 RING DIPS.

A. Muscle up skill and strength work

Advanced: Accumulate as many kipping muscle ups as possible in 10 minutes.

Note: advanced is for someone who has singles and maybe doubles on kipping muscle ups but is inconsistent.

Intermediate: This is you if you have deep ring dips and very strong pull ups. 1.1 eccentrics x 5 sets; rest 2 minutes

Intermediate 2: This is you if you have pull ups or chin ups but no ring dips. 3-5 Bar dips or ring dips  @ 51x1 x 5 sets

Beginner 1: you are working on your perfect push ups?  Do 3-5 reps @ 30x1 x 5 sets

Rest is 2 minutes.

B. 14.5
For Time:
21-18-15-12-9-6-3
Thrusters 65/95 lbs
burpees

TIME CAP IS IS 12 MIN. NO EXCEPTIONS.