WC 16th August 2021

Session 1

 

Skill 

 

Ring Muscle Up progressions

 

Strength

 

EMOM 12

 

Min 1 – 4-6 Chin Ups (across)

Min 2 – 4-6 Ring Dips (across)

 

Note: If 6 reps for the 6 rounds is comfortable then add load not more reps

 

Volume

 

4RNFT:

45 Second ring plank

Rest 15 secs

6-12 C2B Kip / Butterfly pull ups

Rest 30 secs

Max Set of Press ups to failure

Rest 60 secs

 

Core

 

Complete 4 sets rest as needed:

 

20 Forearm plank side bends + 20 sec hold / side

15 Leg raises + 15 Sec Hanging tuck/L hold

 

Session 2

 

Skill 

 

Handstand Walk progressions

 

Strength

 

5 x 4-8 Wall Facing Strict HSPU

Rest 2 mins

 

Volume

 

12 min for Quality:

6 Strict Pull Ups (2 sec pause at top)

12 Ring Face Pulls

10/s Plank Marches 

10 Press Ups (2 sec hold at bottom)

 

Core

 

3-5 Sets:

 

10 Hollow Rocks

10 Tuck ups / crunches

10 V- Ups

10 Leg raises

 

Note: Aim to do the set unbroken or scale reps on each movement so you can