EMOM 8

1-3 Strict ring muscle-ups

Intent. Work on your ring muscle-up capacity by improving your strict muscle-up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).

Movement options. Seated muscle-up → Kipping ring muscle-up

Gymnastics skill

Strict ring muscle-up prep 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

3 rounds @ steady pace

12 Prone Cuban Presses
2-minute Cardio
8 Kang squats
2-minute Cardio
4 Deck squat to handstand ( Deck roll to HS )

3 rounds, for quality

20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

Basic Endurance 50 minutes :

20-22-24-26...etc
Calories Bike
Calories Row
Reverse Lunges
DeadBugs

Voima
E3MOM, 3 rounds
12 steps goblet walking lunge

WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
goblet squat
worm push up
ring row

Tehdään 2s. pysäytyksen kanssa ala-asennossa.

A)
Superset :

7-6-5-4-3 complexes
Double KB clean + press + drop snatch

14-12-10-8-6
Single KB halo + goblet squat

B)
AMRAP 8'
Double KB clean
1/1 front rack reverse lunge
1/1 shoulder press

C)
2-3 rounds for quality
10/10 single KB side bend
10 /10 single KB march (suitcase)

20min EMOM

1. Row
2. Ring row
3. Bike erg / Toes to rings
4. DU practise
5. Rest

LUNGES

Every 3min x3
10+10 back rack lunges

Part A).
Skill Primer
Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)

Part B).
Snatch Triples & Doubles
(3 sets x 3 & 3 sets x 2 / 60%-80%)