Tuesday
Skill: Muscleup - Toenail Progression
https://youtu.be/AQpIb3cQw1E
Gymnasty Skill 9 minute EMOM
M1) Kipping HSPU Practice
M2) Muscleup Progression
M3) Handstand Walk Practice
Athletes should pick up where they left off last week in terms of HS progression. Keep reps on HSPU and MU less than 4 each round.
MetCon
On a Running Clock
0:00-6:00
10-8-6-4-2
Strict HSPU
Pistols
6:00-12:00
5-4-3-2-1
Strict Muscleups
100m row after each set of MU
12:00-18:00
4 rounds
50 double unders
25 foot handstand walk
Score each Couplet as time or reps completed.
Kipping is permitted if athletes can’t do strict.
Scales
HSPU: pike pushups / seated Z press
Muscleups: pullups / banded pullups + dips / push-ups
Dubz: 45 seconds struggle unders
HSW: Pike around box