FITNESS & PERFORMANCE
A. 10 minutes muscle-up transition skill
•We’ve been working on both pull-ups and support in ring dips for the last several months, so now is a good time to start working on actually transitioning through a muscle-up.
Things to work on:
•Hanging with false grip
•Understanding wrist positioning on transition
•Kneeling transition drills
•Banded transition drills
•Strict ring muscle-ups
•Kipping ring muscle-ups without false grip
•Gymnastics kip on bar muscle-up
•Pseudo gymnastics kip for bar muscle-ups
•Uprises – front and back
B. 10 min:
30s rowing/assault bike @ high effort
30s DB snatches, alternating (50/35)
10 min AMRAP @ 85%:
15 wall balls (20 to 10’/14 to 10’)
12 power cleans (115/75)
9 lateral barbell burpees
•Rowing/biking/DB snatches should be at high effort, but you should not be super fatigued going into the 10 min AMRAP.
•Go at a pace on the bike/row that enables you to do the DB snatches without stopping
•Power clean weight should be on the moderate/light end to enable relatively high turnover the whole time.
Record reps completed for second 10 minute AMRAP and paces for first 10 minute piece in training notes.