06/24/2019 - GYMNASTY KB's

M-1

Muscle-Up Development Level 1 – choose one: (1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set) (1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set) Level 2 – choose one: (2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement) (2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative) Level 3: (3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set) (3b) 5 Sets of Strict Muscle-Ups Notes Once an athlete can successfully complete quality reps at one stage they can move on.

M-2

KB Clean/Squat/Push Press

AMRAP 15: Option A: 12 Single Arm Kettlebell Cleans/side (53/35) 9 Single Arm Kettlebell Waiter Squats/side 6 Single Arm Kettlebell Push Press/side Option B: 12 Single Arm Kettlebell Cleans/side (35/26) 9 Single Arm Kettlebell Waiter Squats/side 6 Single Arm Kettle Bell Push Press/side Option C: 9 Single Arm Kettlebell Cleans/side 6 Single Arm Kettlebell Waiter Squats/side 3 Single Arm Kettle Bell Push Press/side *Gear 2.5

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