6.11.18

0:00-10:00

Individual Warmup

10:00- 15:00

Banded Stretching and Activation

  1. Tricep Stretch
  2. Pass Throughs

15:00-18:00

Muscle Up Drill Instruction

Pulling and Transition Focus

Today we are focusing on pulling to the hips

Demonstrate the following progressions

TIPS:
When pressing down on rings focus on two things:
1. hollow with ribs pulled down
2. Palms pushing down to provide tension thru strap & engage lats
FAULTS:
1. Grip is not “meaty” or even more towards false (check out yesterday’s post)
2. Rib too open (this makes the transition harder bc when you arch your body is farther away from next position)
3. Lats are not engaging bc arms bend for pull or rings don’t turn so palms are pressing DOWN

Go to 5:40 in this video to see the added turn over

18:00-28:00

Free Play on the Rings
Athletes should do 3-4 sets of around 8 reps climbing in difficulty

28:00-32:00

Stretch Calves on Rig
10 Calf Raises with Pause at top
20 Mountain Climbers

32:00-36:00

WOD Review and Setup
(2-1 Ring Row & Dip for MU Scale)
Box Jumps should be higher than normal, should slow them down
Accumulate 30 Seconds in hollow but can break it up

36:00-50:00

MetCon

50:00-60:00
Cool Down
Get scores
Foam Roll Calves
Hamstring Stretch