4 Scap pull-ups
4 Chin ups
16 Double unders
A. Gymnastics: Muscle Up Prep/Practice (5:00)
5 Muscle up transitions
5 False-grip ring rows
5 Ring dips
5 False-grip scap pull ups (rings)
5 False-Grip pull ups (rings)
B. Conditioning (12:00)
2 Muscle ups (Burpee C2Bs)
4 HSPUs (4 Push presses, 95/65)
8 KBs (70/53)
C. Conditioning (10:00)
Double unders (x2-3 singles)
Abmat Sit ups
Time Cap: 10:00
Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs
*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
“½ Nate” should be scaled so athletes can continuously move for the entire 10 minutes. The only exception here are people who have MUs but might need a little time between attempts. There should be little rest/breaking within the HSPUs.
The Push Presses (scaled) are meant to be light and unbroken allowing athletes to keep moving.
One of the best things about “Annie” is that its a good workout for getting the heart rate up and keeping it there without putting too much stress on the body. Additionally, its a healthy dose of Dubs which are likely going to be in the Open at some point.
Rx athletes should be able to do Dubs in there sleep, 50-100 unbroken, consistently, even when tired. Dubs become significantly harder when fatigued - especially shoulder fatigue. Today, after we work on MUs and HSPUs, we’re going to put those fatigued shoulders/Dubs to the test.
Programming during the Open....
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