Strength
3 Sets not for time
- 5 Handstand Shrugs @ 3030
- 1-2 Skin the Cat or :15 Assisted German Hang
- 5 Wall Facing Handstand Push Ups @ 3111
- 2 Jefferson Curls w/ :10 negative
Notes
Today’s strength session is a mix of gymnastics strength, skill, and flexibility work. You will work through the four exercises at an easy pace and complete 3 working sets.
Handstand Shrugs Focus on keeping your elbows locked out throughout this movement. All the movement should come from the shoulders. If you cannot complete these in a handstand, perform from a box handstand or in a plank position.
Skin the cat Slowly rotate around and control into a shoulder stretch at the bottom. Move slowly and controlled through this exercise. You may adjust this to a German Hang w/ assistance.
If you are not yet ready for handstand push ups, simply pick an exercise from the handstand push up progression that allows you to maintain the tempo for all 5 reps. Handstand Push Up Progression.
Jefferson Curl Use a very light weight or no weight at all and stretch into the bottom as much as possible without forcing it. Be gentle.
Conditioning
Complete as many reps as possible in 12:00:
- 400m Run
- Max unbroken bar muscle ups or pull ups (20 rep cap per set)
Notes
Today’s workout is 12-minutes of running and bar muscle ups or pull ups. You will start with a 400m run. Then complete as many bar muscle ups or pull ups as possible without coming off the bar. When you come off the bar, you have to run another 400m before beginning another set of bar muscle ups or pull ups. Your score is the number of bar muscle ups or pull ups you complete across the workout.
The runs should not take longer than 2:30. Adjust the distance accordingly.
Aim to choose a pull up or muscle up variation that allows you to complete at least 5 reps unbroken each round. There is also a 20 rep cap on each round. If you can do more than 20 reps of the movement, choose a harder pulling variation. You may substitute chest to bar, chin over bar, banded pull ups, or ring rows. Jumping pull ups will not be a good substitution today. The rep cap is also there to ensure you get a safe dosage of pulling.