General Warm Up (5-10)
2 rounds:
:30 Plank (on elbows)
10 Pushup Shoulder Tap (pushup, tap, tap)
10-10-10 Banded Complex
Specific Warm Up (10-18)
HSPU:
:20 HS Hold
3-5 Negative HSPU (kick up, :03 lower, fall off wall and repeat)
3-5 Kipping HSPU (or option)
KBS:
10 KB Deadlift (light load)
5 Russian Swing (light load)
5 American Swing (light load)
5-8 American Swing (workout weight)
Gymnastics Skill Work (18-33)
Ring Muscle Up:
To warm up/prime for what they’ll do, can do this quick progression below. Video at the end shows the steps and process of sternum, turn over, dip out.
5 Low Ring Pull to Sternum
5 Pull to Sternum, pause and turn over
5 Low Ring Muscle up
then…
Pick one option:
1) 30-40 Low Ring Muscle Ups (done above)
2) 30-40 Kneeling Ring Muscle Ups –
(1:15-1:40)
3) 20-30 Banded or Jumping Ring Muscle Ups-
(:19-:47)
Banded-
4) 10-20 Kipping or Strict Muscle Ups (if they already have them RX, aim for big unbroken sets or work strict)
RXConditioning (35-55)
“Nate”
AMRAP 20:00
2 Ring muscle up
4 HSPU
8 KB Swing (70/53lb.)
Intermediate: Low ring muscle up/ kneeling ring muscle up/ jumping ring muscle up, pike HSPU off box or 1 abmat scale, 53/35lb.
Baseline: 2 ring row + 2 kneeling push up or dip, pike off feet HSPU or DB Strict press, 15/10lb. KB Swing (consider prescribing 1:00 rest at the conclusion of reach round to reduce unnecessary volume accumulation)
(57-60)
3:00 AMRAP Knees to elbows
Gymnastics Skill Work (18-33)
Ring Muscle Up:
To warm up/prime for what they’ll do, can do this quick progression below. Video at the end shows the steps and process of sternum, turn over, dip out.
5 Low Ring Pull to Sternum
5 Pull to Sternum, pause and turn over
5 Low Ring Muscle up
then…
Pick one option:
1) 30-40 Low Ring Muscle Ups (done above)
2) 30-40 Kneeling Ring Muscle Ups –
(1:15-1:40)
3) 20-30 Banded or Jumping Ring Muscle Ups-
(:19-:47)
Banded-
4) 10-20 Kipping or Strict Muscle Ups (if they already have them RX, aim for big unbroken sets or work strict)
(0-5)
Today we get in some skill development with the rings to try to enhance those skills and stability. Can anyone get their first ring muscle up? Or even enhance the ability to link them together? Then we take on a hero workout called “Nate”. The goal stimulus when doing a workout like this is to be able to scale to challenging versions but to be able to keep moving with little complete stoppage due to strength limitation or skill limiter.
Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.