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Snap Pull Drill For Ring Muscle-Ups

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Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions

Structure

Warm Up:
W1. Ext. Oblique Opener x 2-3 Sets
W2. T-Spine Opener x 2-3 Sets
W3. Hercules Opener x 2 Mins


Strength:
S1. Find your 20RM Sandbag Squat (TAO)


Conditioning:
(TAO) EMOM 7 MIN:
5 SB Press + 20m OH Carry
(Rest 2 Min)
(TAO) EMOM 7 MIN:
5 KB DL + 40m Farmers Carry
(Rest 3 Min)
(TAO) Choose One:
20m Yoke Carry, Find a Max Weight
Or
200m SB Carry, Max Weight

 

Today’s Link – Snap Pull Drill For Ring Muscle Ups

Saturdays Are For Singlets and Sandbags

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Saturday

Structure

 A1. Deficit Straight Leg Deadlifts, 5×5
A2. Weighted Plank Hold, 5×30


Structure Tabata Something Else (:20/:10)
8 Rounds each:
Neutral grip pulldown
Bench Press
Slam Balls
Power wall balls
**Work at max effort**

Barbell Club

A. No Contact Muscle-Snatch 5-5-5-5-5


B. Hang Power Snatch 2-2-2-2-2


C. Hang Snatch, heavy single


D. Back Squat, heavy single

 

How to Improve Pistols

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Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions 

Structure

Warm-Up:
A. Ext. Oblique Opener x2
B. T-Spine Opener x2


Strength/Skill: (TAO)
EMOM 10 Min:
3 SB Throw Over Bar
3 Broad Jump Over Box/P-Bar


Conditioning: (TYQ)
SB Squat: 10-9-8-7-6-5-4-3-2-1
50ft. Carry after each set
*Drop the bag? = 10 Burpees over bag


Cashout: (TAO)
200m SB Carry (Go Heavier & Challenge Yourself!)

 

Today’s Link – How to Improve Pistols

Running – Pushing vs Pulling

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Tuesday

Endurance

A. Every 90s for 6 sets:
Run 200m (build over 6 sets)


B. Every 3 min for 15 min:
Run 400m (build over 5 sets)


C. Every 5 min for 15 min:
Run 800m (build over 3 sets)

Barbell Club

A. Snatch Balance, work up to 80%


B. EMOM 7 mins:
1 Power Snatch *building


C. Snatch Gaunlet:
1 Snatch every 90 seconds, increasing weight until failure


D. Snatch Pull 5×1@110%

 

Today’s Link – Running – Pushing vs Pulling

Focus on Weightlifting Technique: Chad Vaughn Breaks Down the Clean Deadlift

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Saturday

Structure

Strength
A1. Z-Press 5×5
A2. Band Lat. Pulldown 5×10


B. Conditioning
20 Rounds for time
100ft OH odd object carry
10 KB supinated rows
*Teams of 2 Alternate Rounds*

Barbell Club

A. Hang Power Clean, heavy single


B. Clean + Front Squat + Jerk, heavy single


C1. CG Deadlift, 2-2-2-2-2


C2. Strict DB Press 5×5

 

Today’s Link – Focus on Weightlifting Technique: Chad Vaughn Breaks Down the Clean Deadlift