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Coaches note: As there may be big discrepancies between gymnastics and lifting skills athletes can mix and match as needed to give themselves a challenging workout. For those working on ring and bar muscle ups, have them do a jumping version or another skill progression rather than scaling to pull ups.
EMOM 35; 4 Rounds Through:
Min 1: Challenging Pulls
Min 2: Thrusters
Min 3: rest and record reps
Min 4: Challenging Push
Min 5: Power Snatches
Min 6: rest and record reps
Min 7: Hanging Abs
Min 8: Overhead Standing Lunges
Min 9: rest and record reps
Score is TOTAL REPS for all efforts.
Same weight for all three barbell movements.
Ring Muscle Ups, deficit HSPUs deficit, Toes to Bar, 135/95
Bar Muscle Ups, Neutral HSPUs, Toes to Bar, 125/85
Chest to Bar Pull-Ups, HSPU 1 Ab mat, Toes Close to Bar, 115/75
Pull-Ups, HSPU 1 Abmat + (2) 10lb plate, Knees to elbow, 95/65
Asst Challenging Pulls, Pike push ups, Hanging Knee Raises, 75/55 (or weight as needed)
A note, if you did last Gymnastics Day:
You'll notice the movements here in 2 out of 3 couplets are the same as our last Gymnastics Day. Last time, we hit the challenging pulls and challenging push-ups in chipper style endurance set before the barbell and T2B. We worked continuously for 10 minutes, without programmed rest.
So, today is a totally different stimulus, but the same movements pairings nevertheless. So, you should have some sense of how to operate through these efforts if you did our last Gymnastics Day.
If not, no worries! Pick movement patterns that meet the intention and give it hell!