For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
1. GYMNASTICS
One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)
followed by…
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the
final 10-15 seconds.)
2. Gymnastic Metcon
For time:
40 Wall Ball Shots (30/20 lbs)
12 Bar Muscle-Ups
30 Wall Ball Shots
9 Bar Muscle-Ups
20 Wall Ball Shots
6 Bar Muscle-Ups
10 Wall Ball Shots
3 Bar Muscle-Ups
Rest until fully recovered and then.