Friday, 1/4

Ring Muscle-Up + Front Squat

On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups Or Pull-ups + Ring Dips
7-7-5-5-3-3 Front Squats

Athlete's choice to take front squats from the rack, or from the floor.

Inside of today's training, we are taking our estimated max ring muscle-ups and completing 25% of so at the start of each 2:00 window. If an athlete has 10 unbroken ring muscle-ups for example, said athlete would complete 3 (rounding up) at the start of each round, followed by front squats.

Round 1+2 - 7 Front Squats
Round 3+4 - 5 Front Squats
Round 5+6 - 3 Front Squats

Throughout the 12:00 piece, our aim is to build steadily in loading throughout.

"Bees Knees"

5 Rounds:
1:00 - Wallballs (20/14)
1:00 - Kettlebell Swings (53/35)
1:00 - Assault Bike Or Cal Row
1:00 - Rest

Stimulus wise, we are looking for loadings that we feel confident we could hang onto for the entire minute, or at most, take a single break with.

Freddy HansenComment