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Competitive Fitness 05.05.15

5
May

Competitive Fitness 05.05.15

Prep Work
3 rds
3 strict ring pull ups
3 Hips to rings
3 transitions-Low rings w/band

Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps
(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Push Press x 2-3 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Muscle-Ups
6 Ring Dips from Muscle-Up Station
9 Toes-to-Bar

Cool Down
Mobility
Post results

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1 Response

  1. Cash

    Prep work went smoothly
    A. 3 sets of HS hold away from wall….still a little Leary of HS walks with hamstring still not ready
    MU wasn’t thereto fight, worked on ring to hips
    Hang to inverted rings was fun
    B. Worked up,to 135 jerk focusing on quickness and solid core
    C. Used 115 for 3 sets, felt good
    D. Bar muscle ups since rings weren’t happening 🙁
    Ring dips
    Toes 2 bar
    ** Completed 3 rds, not under 6 min but needed the skill work too

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