Congrats to all groups and members within the Valentine’s Day Bloodbath competitors over the weekend!
• Teaching Notes
The main focus of the day will probably be on the Ring Muscle-Up. We’re working into an 18:00 minute AMRAP with a triplet of Ring Muscle-Ups + Cal Echo + Double Unders. By combining the Ring Muscle-Ups on this vogue we’re permitting for the flexibility to focus and be extra constant on the rings with little to no interference. The purpose from a training standpoint is to arrange our athletes with the instruments to apply and play right now with some progressions that can assist them really feel robust and inspired. We should always have about 15:00 minutes to undergo progressions for the day and a great way to work this one could be to begin with some ring assist drills, then to some low ring transition drills with the field and / or band modifications. Lastly we will transfer as much as the excessive rings and undergo what we wish to see from the ring swing, transition, and undergo some noticed muscle-ups for these which might be shut.
As soon as we now have gone via our progressions, it’s about discovering the right scale and motion modification that can maintain athletes transferring constantly for your complete 18:00 minutes to be able to guarantee we’re actually engaged and dealing for the complete 18:00 minutes. Once we select choices which might be too difficult and relaxation an excessive amount of through the exercise, we are going to restrict our total progress with conditioning efforts.
gymnastics:
15mins:
Ring Muscle-up Development
metcon: “Diddy Kong”
Full as many rounds as attainable in 18 minutes of:
6 Ring Muscle-ups
15/12 Bike Energy
54 Double Unders
Equipment:
4 rounds for high quality of:
12 Inverted Rows
12 Glute Bridge Dumbbell Pull Overs, decide load
Handstand Maintain, 30 secs
