WEDNESDAY 2/17/2017

Open 2.2 Gymnastics

 

Scaled

3x7 Ring Swings

3x5 Low Ring Rows

3x5 Box HSPU

Rx

3x7 Ring Swings

3x5 Low Ring Row Transitions

20 total HSPU (*big* sets)

Rx+

3 rounds For Quality (and time)

• 5 bar muscle ups
• 12 HSPU

——

Focus for the programming is QUALITY. Let’s get in some really good technique work now, so we are ready for what Castro throws at us on Thursday night.

Muscle ups start with a good tight swing, and a pull to the hip, so focus on that tight pull in the ring rows.

Ring row transitions begin the same way as a regular ring row, but once you pull to your ribs, sit up and turn your chest over to finish in a bottom dip position. Then lower back down. Rings may have to be set slightly lower for these than normal ring rows.

Rx+ athletes - focus on good quality and technique in sets. No singles allowed. Go for unbroken. Today, I would rather see slightly slower time with good quality unbroken sets, then rushing through with sloppy form to get the fastest time. Have purpose in your training.