02/02/24 Friday Workout of the Day

Warm-Up

2:00 minute Cardio Choice

Into..

3 Rounds

10 Scapular Pull-Ups

5/5 Single Arm Ring Row 

10 Banded Face Pulls

Into.. 

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

Skill Progressions

Bar Muscle-Up Progression

Chest to Bar Progression and Skill Work

The goal is to spend 10:00-15:00 minutes here prior to the workout on specific points for these high skill gymnastics movements.

Conditioning

"Higasayama"

3 Rounds:

15 Chest to Bar Pull-Ups

15 Dumbbell Thrusters 22.5/15kg

15 Burpees to Target

1:00 rest between rounds

-Directly into-

3 Rounds:

8 Bar Muscle-Ups

8 Dual Dumbbell Ground to Overhead, 22.5/15kg

8 Box Jump Overs 24/20''

1:00 minute rest between rounds

Score: Total Time Including Rest

Time Domain: 16:00-20:00 minutes

Time Cap: 25:00 minutes

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

4 Sets, For Quality

6/6 Single Front Rack + Suitcase Hold Rear Foot Elevated Split Squat

15/15 second Single Leg Romanian Deadlift Hold

10/10 Side Plank Banded Row