180605 - Tip Tuesday - Skill AND Olympic Lifting WORK this MONTH!

IMG_5037.JPG

In the month of June, we are going to take two days a week (Tuesday and Thursday) for 20 minutes per class to do specialized pull-up/muscle-up progressions OR Olympic Lifting work. We want to give you focused time to work on these skills! We will do shorter workouts on these days to accommodate this time! Today will be our first look at what these days will look like! 

ON FRIDAY, we are doing a benchmark workout called 50-50-30, we will retest this two more times and hopefully see lots of progress! 

SKILL- 
{Pull Up Progressions}
Max attempt at Dead Hang
Every 30 sec. for 5 minutes - 10 Bar Rows
Accumulate 10 MOST difficult pull-up or ring row
(This should be one at a time with least amount of assistance/bands) 

{Muscle Up Progressions}
Max attempt at Dead Hang
Every 30 sec. for 5 minutes - 6 False Grip Ring Rows or Ring Pull-Ups
Accumulate 20 Seated Band Ring MU

{Snatch Work}
Coach led Burgner PVC Warm-Up
Snatch Pulls 3, 3, 3
Snatch Push Press with Overhead Squat 1+2, 1+2, 1+2

WOD - 
8 Rounds for Time
4 Jump Squats
4 Plate Plyo Push-Ups

IMG_2737.jpg