Friday, December 8, 2017


6 x 2 Pausing Split Jerk (2 sec. pause in dip and in catch position)
Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
Set 4 @ 55%
Set 5 @ 60%
Set 6 @ 60%

2 Rounds:
1a) 10 supine grip barbell rows
1b) 30 Band Pull Aparts

For Time:
30 Burpee Ring Muscle Ups
*Scaling options: Bar Muscle Ups, Chest to Bar, or Jumping Pull Ups

Tip of The Day
Today's workout is a good bench mark and you can push hard.  This workout is designed to be a sprint regardless of which gymnastics movement you are doing.  As you get into the later part of the workout, you are going to find out if you have been kipping properly and using your gymnastics skills or if you have been muscling through.  Using your skills from the beginning will get you through the workout faster.