Monday, 2/20/12

Estrogen overload at GE

Warm-Up:
3 Rounds:
Shoulder Touches
Pull-ups

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+
Dips: 5 x 5

Int/Advanced Strength:
Speed Bench: 9 x 3, 50-60% + bands
A1. JM Press: 2 x 12-15
A2. Ring Rows: 2 x 12-15

Technique/Practice:
Muscle-ups:
If you have MU's, then do 15-20 reps total. Work on unbroken reps, turning rings out at the bottom. Don't go to failure! Stop 1 or 2 reps shy each set. Don't do more than 20 reps total.

If you don't have them, work on transition work with the rings lowered down, using your legs to push you up, not your arms. Start with a false grip at the bottom, keep rings tight, move through the transition and hold yourself at the top for a count of 3.

MetCon:
AMRAP 10:
5 HSPU's*
10 Single Arm KB Snatch (each) 35/26#
15 DU's
*Scale the reps down before scaling the range of motion if you can't do HSPU's (very well).