July 21, 2022

Thursday, July 21st 2022

Warm-up
A. General
3 sets
20 sec Machine sprint
25’ Inch worms

B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale

C. Specific prep
2 sets
3-5 Deficit hspu
3-5 Strict Pause Ring dips
3-5 Bar mu

*Use the scaling options as progressions in this prep. There will be less focus on skill today and more focus on the session as a strength progression.

Gymnastics
Metcon (4 Rounds for reps)
EMOM 16 minutes
Min 1: 30 sec Max rep Deficit HSPU
Min 2: 30 sec Max rep Ring dips
Min 3: Recovery row/bike full minute
Min 4: 30 sec Max rep Bar muscle ups

TC: 16 min
Score: Reps per round (4)

Scaling Options
Beginner
Min 1: Z Press @ moderate
Min 2: Floor Press @ Moderate Above
Min 3: Recovery
Min 4: Assisted Pull Ups

Intermediate
Min 1: HSPU
Min 2: Assisted Ring Dips
Min 3 Recovery
Min 4: Strict Pull Ups

Perform
N/A

Metcon
Metcon (Time)
3 Rounds For time
21 KBS 32/24kg
21 Pull-Ups
400m run

TC: 15 min
Score: Time

Scaling Options
Beginner
21 KBS @ 16/12kg
21 Jumping Pull Ups
200m Run

Intermediate
21 KBS 24/16 KG
16 Pull Ups
400m Run

Perform
N/A

Extra Accessory
Metcon
Single Leg Lateral med ball toss
3 x 6-8/leg

Goal: Stability

You can do this against a wall or with a partner: