Thursday 30th gymnasticsAugust 30, 2018
1. Bar muscle up: warm up drills for all operation no chicken wings please!
Those with a bar complex: 3 ttb+ 3 pull ups + 3 c2b + 3 bar mu rest as needed – 5 sets, adjust reps as needed
those working towards:
find a scaling option, light band, assisted, box jump over, strict pull up if strength is issue, or just do bar mu emom 7 – 1-3 reps
2. Find 3rm deficit kipping hspu (8 mins) Then 5x 5 at rx standards For those scaling kick up practise/negatives and box hspu
20s ring plank hold Straight into 20s bottom of ring push up hold Rest 20s 20s hollow hold Straight into 20s hollow rocks Rest 20s 20s active hang hold Straight into 20s chin over bar hold 60s rest repeat x3