22.12.18

INTENDED STIMULUS

3-4 rounds.

~2:00 for each movement.

Slightly slower pace to practice performing larger sets.

High-skill gymnastics and high-skill weightlifting in higher volume sets.

RX

AMRAP 15:
12 ring muscle-ups
9 KB Turkish get-ups (35/26 lb)

LEVEL 2

AMRAP 15:
9 jumping ring muscle-ups/banded ring muscle-ups
9 KB Turkish get-ups (26/18 lb)

LEVEL 1

AMRAP 15:
12 low-ring muscle-up transitions w/jumping dip
9 DB Turkish get-ups (15/10 lb)

SKILL WORK

Rest, stretch, and recover

STRETCHING

2 sets:
:30 doorway stretch/side
:30 banded shoulder stretch/side

WHITE BOARD BREIF

Target | 3-4 rounds.
Closing out the week is a combination of high-skill gymnastics and weightlifting.

Both these movements are higher in volume than we usually see per round and we want the execution of the workout to reflect that.

Athletes should take more rest than usual, about :10-:15 extra seconds, before each set to try to perform larger sets than usual.

For example, if an athlete usually strings together sets of 3 RMU in a workout, today he or she should aim for sets of 4 or 5.

The load of the KB can be scaled to allow for 4+ unbroken TGU at a time. The reps of the RMU can be reduced to as low as 6 reps/round, but all athletes should use a scale that involves the rings if they don’t have muscle-ups on the high rings.