Monday, July 18, 2016

Good day!

I better post this before I head back out on to the course and try to improve upon my 35 handicap so I'm not getting chirped by Mike Mayne. 

Hope you are all having a great weekend and looking forward to getting in another solid week at 782. i know I am looking forward to training hard again Monday after these two days of active recovery. (Driving a golf car and having a few socials counts as active recovery right?)

Strength

Strict Pullups/Ring Dips/Muscle Ups

Strict Pullups - Got 'em:

  • Muscle Up Transitions (warm up) x 2reps
  • Muscle Up Efficiency Practice - Low Volume - Practice Transitions from rep to rep

Strict Pullups - Want 'em

  • Banded/Partner Strict Pullups x 3reps x 2sets
  • Banded Ring Dips/Box Dips x 3reps x 2sets

If you are somewhere in between where you have your strict pullups and you have ring dips without a band take this time to work on our muscle up transitions from the floor and work on your kip with the rings as well to learn your positioning. We will have about 15 minutes for people to work on their own personalized work here before the workout so make sure you are bettering yourselves to start the week. 

Conditioning

12min AMRAP

  • 4 Muscle Ups or 8 Ring/Box Dips 
  • 12 American KBS
  • 12 Med Ball Situps

Use those two core movements as your rest/recovery before attacking that gymnastics skill work. Take your time through this workout to focus on your form and becoming a better mover rather than just rushing through rep after rep. 

- Team 782