06/10/23 Friday Workout of the Day

WARMUP

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

"Barbell Complex"

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Low Hang Power Snatch

Each round decrease by 1 rep on each movement and add a little load

Weightlifting

Power Snatch

Every 2:00 minutes, 6 Sets

Set 1: 7 Reps @ 60%

Set 2: 6 Reps @ 65%

Set 3: 5 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 2 Reps @ 85%

Gymnastics Skill Work

Ring Muscle-Up.

Scales

Toenail Spot Ring Muscle-Up

Box Ring Muscle-Up Transition + Dip

Seated Band Assisted Ring Muscle-Up

Conditioning

"Flamenco"

12:00 minute AMRAP

3 Ring Muscle Ups

3/3 Single Arm Kettlebell Hang Snatches

9 Kettlebell Squats

Load: 24/16kg

Recovery / Mobility Protocol

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minuteCouch Stretch

Optional Accessories

Part A)

Strict Pull-Up Development

Level 3:

3 (sets) x 50% of Max Unbroken Reps

Rest as needed between sets

Level 2:

3 x 50% of Max Unbroken Reps

Rest as needed between sets

Level 1:

3 x 50% of Max Unbroken Reps

Complete with Green or Red Band

Rest as needed between sets

Once you complete the above percentage work, please then complete the Accessory work below:

Part B)

2 Sets, For Quality:

10 Second Top of Pull-Up Hold

Straight into

20 Second Active Hang Hold

Rest as needed between sets