Saturday March 6th
1.) Finish both movements in less than :50 throughout the entire workout.
2.) Avoid any failed reps.
3.) Practice unbroken sets of different gymnastic pulling movements. Stay
away from banded kipping options today and use a kip swing instead.
Minute 1 | 20 Weighted Sit-ups (25/15)
Minute 2 | 3 Bar Muscle-ups + 3 Kipping
Pull-ups + 3 Strict Pull-ups
Minute 1 | 20 Weighted Sit-ups (15/10)
Minute 2 | 3 Strict Pull-ups + 3 Chest-to-
Bar Pull-ups + 3 Kipping Pull-ups
Minute 1 | :45 Tuck-ups
Minute 2 | 3 Single Arm Ring Row /
Side + 3 Ring Rows
10 Reach, Roll, and Lift
10 Side Bend Stretch
15 Ring Curls
15 Ring Skull Crushers
Try not to feel overwhelmed by the volume or movement difficulty today. Instead, think about using scaling options to practice consistent volume and finish that volume in :45 each round. It’s essential that you practice an option that feels easy during the warm-up. This way, you can still perform well as the volume increases and fatigue sets in during the workout. Consider using a kip swing as a scale instead of banded options or ring rows. Kip swings are very good for improving pull-up skills.
Challenge: Finish as many unbroken rounds as possible of the bar muscle-up and pull-up complex.