Skill/Technique
The ring/bar muscle up
Note: Even if you’re not close to get your muscle up, there are lots of skills to work on. Work on your pull ups and build strength, practice the turn over, do low ring muscle transitions, build strength on the dip, work on the false grip
METCON
For time:
30 ring muscle ups
Option 2
30 bar muscle ups
Option 3
30 strict chest to bar pull ups
Health
30 reps of the hardest pull up variation you can do
Firebreathers
30 strict ring muscle ups
Time intent: Approx 10min
Note: Remember that our program is for everyone. Regardless of how hard the workout looks, scale and modify to where you’re at. For today’s workout, we’re doing 30 reps of a gymnastics pulling movement. We will be testing “THE STANDARD” (30 clean and jerks, 30 ring muscle ups, 30 power snatch) next week, this session will give us confidence and give us some prep for it.
Mandatory stretch
15min
Pyro weightlifting W5D1
Primer
Hang clean
3-3-3-3-3
*Light and snappy
Clean and jerk
2-2-2-2-2
*Build up, drop allowed
Clean pulls @110% of 1RM
3-3-3-3
*Fixed weight, no drops
Back squats
3-3-3-3-3
*3sec pause at the bottom
Blackout at home
For time:
50 jump squats
40 situps (arms behind your head, no swings)
30 alternating jumping lunges
20 V-ups
10 wall walks
Note: This will probably be one of the hardest at home workout ever haha. Good luck!
Accessory work
Shoulders of steel
Plates lat raises 3×8
Conditioning
1mile run
Gymnastics
15 strict toes to bar
Core
Plank hold 2min
Maintenance/Mobility
ROMWOD
