Fitness:
Partner workout:
One partner works at a time. Partner 1 will finish round 1, then Partner 2 will finish round 2. Each partner must complete 5 rounds each.
10 Rounds of the following:
12 DB Thrusters @ moderate weight
100 Meter Run
12 Burpees
Go hard each set and then rest and recover for the next one.
12 DB Thrusters @ moderate weight
100 Meter Run
12 Burpees
Go hard each set and then rest and recover for the next one.
Performance:
Take 10 minutes to practice 2-3 gymnastics movements with which you struggle most.
B.
Three 5-minute sets for max reps of:
Row 1000 Meters
Muscle-Ups x Max Reps
Rest 5 minutes
In 5 minutes, row 1000 meters and perform as many muscle-ups as possible, then rest 5 full minutes and repeat for 3 total sets.
*If you don't have muscle-ups, 3 strict pull-ups, 3 strict ring dips and 3 toes to bar.
Here is the progression we would like to see those follow that do not have muscle-ups but that do have 3 strict pull-ups and 3 deep ring dips.
Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.
We will test a few things next week. Rest, recover and prepare for it.
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