Today's focus is body control in two separate gymnastics movements. The first movement is MU (muscle up's). Anyone that can't perform 15-20 unbroken pull ups as well as show good control in a ring dip should focus on the progression we have set. It will be 3x3 band asst MU transitions (as seen in video below) on the rings and 3x3 chest to bar pull up. The partner handstand hold will be done free standing while maintaining a hollow position, tight core, and good neck position. Don't feel like you need to look at the ground... stare at an object behind you. The spotter should only assist as needed.
~Warm-up: 400m Jog, Miniband Shoulders: Truck Drivers, In n Outs, Slaloms, Plank Shoulder Shuffle. Miniband Legs: Lateral Shuffle, Soldier March, Duck Walk
Dynamic: High Leg Kicks, Hurdle over / under, Carioca, Lunge Walk
Gymnastic:
a. 5x3 MU's (90 sec RI)
b. 3 x 30 sec Handstand Holds (free standing and partner assisted) (90 sec RI)
During the A.L. Training keep the barbell movements efficient and always hit unbroken reps... follow it up with the fastest shuttle you've got! Rest intervals will be short today.
Anaerobic Lactate Training:
5 Rounds
1 Squat Clean and 9 Front Squat (115/75)
250m Shuttle Sprint
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