Wednesday – 040517

Kali doing a great job getting her hips to the rings with as straight arms as possible. Need stronger lats and a better kip for muscle-ups, chest-to-bar pull-ups (especially butterfly), and/or toes-to-bar? Here you go.  Being able to elevate your body with straight arms will do wonders for your efficiency and strength during any gymnastics exercise that involves an upper body pull.  Straight arm pull-downs will help develop that strength.

Split Jerk
Find your 1 rep max.
You have 20 minutes. After your 20 minutes is up, you will put 75% of just accomplished 1RM on the bar and perform 5 rounds of 3 repetitions every 90 seconds.

Workout of the Day
AMRAP in 10 minutes of
9 lateral bar burpees
6 thrusters (135/93)
3 muscle-ups

Post your scores to the Whiteboard.

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