Skill
8 sets of:
3 ring muscle up transitions with no dip (feet on ground, banded, or jumping)
3 high ring swings

Pick a transition drill that you can hit with solid technique on every set. Stay in the bottom of the dip when you turn over onto the rings rather than pressing up out of it: this will help you focus on a low and efficient movement rather than rush to a locked out position. If you’d rather work on strength, or if you missed Monday, then feel freet to back up to Monday’s skill work.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
6 rounds:
45 seconds of power snatches
45 seconds of calories
45 seconds of rest

Use a light weight for your power snatches; you should be able to hit sets of roughly ten throughout the workout without too much trouble. Try to get up to speed quickly on the machine each round, but don’t pick such an aggressive pace that you can’t recover in the 45 seconds you’ll have.

standard: 65/45
rx: 75/55
sport: 95/65
metcon: 6×1:30 on, 0:45 off