Gymnastics Density for The Big Five (Vault)

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-10s Ring Row Hold at Chest
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks

(Into) Low RMU Drill (3 x 3)

B) TEST
“The Machinist” // 2 Parts
[At 0:00]
Max Set of Ring Muscle-Ups
[At 4:00]
For Time: 20 Burpee BMU
*record results for comparison

C) STRENGTH
3 Rounds; for Quality
-4-6 Parallel Bar Dips
-4-6 FG Ring-to-Chest Pull-ups
*weight or assist each to make appropriately challenging

D) MOBILITY
4 Rounds; Not for Time
-30s Active Hang on Rings
-30s Dip Stretch

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-3 Wall Walks
-15s Elevated Cat Pose
-15 PVC Dislocates; narrow
-10 Dumbbell Push Press; light

B) TEST
“Supernatural” // E3M x 3 Sets
Max Distance Handstand Walk
[Average is Score, no “Redo’s”]

C) TEST
“Easy Diane”
For Time // 21-15-9
–Deadlift 185/125lbs
–Handstand Push-ups

C) ACCESSORY
EMOM 8
1) 20s WF Weight Shifts
2) 20s Shoulder Taps

D) MOBILITY
Banded Lat Stretch: Accumulate 5:00
*no need to split evenly

Day 3

A) MOVEMENT PREP
4 Rounds; Not for Time
-10/7 Calorie AirBike
-7 Ring Rows
-7 Bar Beat Kips
…
2 Rounds; Not for Time
-3 Chest-to-Bar
-3 Toes-to-Bar

B) TEST
“Sharpshooter” // 2 Parts
[At 0:00] Rep Max Chest-to-Bar
[At 5:00] Rep Max Toes-to-Bar

C) TEST
“Salmon Ladder” // AMRAP 9:00
-9/6 Calorie Assault Bike
-3…6…9… Toes-to-Bar
-3…6…9… Chest-to-Bar

D) ACCESSORY
DB Bent Rows (3 x 8 / arm)

E) MOBILITY
Move through…
-3:00 Bicep Opener Stretch
-2:00 Seal Stretch
-1:00 Forward Fold Stretch

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-10 Ring Beat Kips
-10s Hollow Hold
-10s Arch Hold

B) STRENGTH & SKILL
E3M x 6 Sets:
-5 Strict Ring Dips @41×1
*weight or assist to make appropriately challenging
-5 Low RMU Transitions
*minimal assistance from legs
*use a false grip

C) ACCESSORY
3 Rounds, for Quality
-5 Hanging Lat Activations; ME
-8-12 FG Ring Rows
*raise feet if able
-20s Ring Support Hold

D) MOBILITY
2 Rounds; Not for Time
-60s Dead Hang on Rings
-60s Seated Biceps Stretch
-60s Gorilla Wrist Stretch

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-10 Deficit (2”) Push-ups
(hands on plates, chest to floor)
-10 DB Ext. Rotations (per arm)
-20s WF Handstand Hold

B) STRENGTH & SKILL
{15:00 Clock}
Unfatigued Practice
ZOAR HS Progression
*move through each item, spending most of your time where you are least proficient

C) ACCESSORY
4 Rounds; for Quality
-30s High Plank Hold
-3 Wall Walks; Nose to Wall
-8 Seated Double DB Press
*do not use a back rest

D) MOBILITY
2 Rounds; for Quality
-30 PVC Dislocates
-45s Elevated Cat Pose
-45s Fingers-Facing Wrist Stretch

Day 3

A) MOVEMENT PREP
3 Rounds; for Quality
-10 Scap Pull-ups
-10 Hanging Hollow Pulses
-10 Hanging Arch Pulses
-10 Ring Rows

B) STRENGTH & SKILL
EMOM 16
1) 4 Strict Chest-to-Bar Pull-ups
*weight or assist to make appropriately challenging
2) 5-8 Hanging Leg Raise
*scale to hanging knee raise
*tolerate zero kipping

C) ACCESSORY
4 Rounds; for Load
-10-12 Banded Lat Rows
-6-8 Hammer Curls / arm

D) MOBILITY
Move Through…
-45s Dead Hang
-45s Chest Stretch
-1:45 Floss Right Forearm
-45s Dead Hang
-45s Chest Stretch
-1:45 Floss Left Forearm

Day 1

A) MOVEMENT PREP
2 Rounds; for Quality
-10 Scap Pull-ups
-8 Hanging Lat Activations
-6 Banded Parallel Bar Dips
-4 Banded Strict Chest-to-Bar

B) STRENGTH & SKILL
E2M x 6 Sets:
-40-50% Rep Max BMU
*pick a number in that range that is repeatable for all sets

C) ACCESSORY
3 Rounds; for Quality
-5 Hips-to-Bar
(or as high as possible)
-8-12 Barbell Bent Row
-3 Inchworm Planks
*3s pause in bottom of each rep

D) MOBILITY
2 Rounds; Not for Time
-60s Seated Biceps Stretch
-60s Tabletop Glute Bridge
-60s Rolling Bear Stretch

Day 2

A) MOVEMENT PREP
3 Rounds; Not for Time
-20s L-Sit Plate Overhead Hold
-20s Elevated Cat Pose
-50ft Backwards Bear Crawl

B) STRENGTH & SKILL
E2M x 7 Sets:
-40-50% Rep Max kHSPU
*If you are able, do first 3-5 reps strict, then begin kipping

C) ACCESSORY
Accumulate 5:00 of…
Wall-Facing Handstand Hold
*keep a tight midline
*only nose & toes touch wall
*break it up as you please

D) MOBILITY
3 Rounds; Not for Time
-30s False Grip Ring Hang
*scale to FG Ring Row Hold
-45s Gorilla Grip Stretch
-45s Fingers-Facing Wrist Stretch

Day 3

A) MOVEMENT PREP
3 Rounds; for Quality
-15 Straight Leg Ab Mat Sit-ups
-12 Boot Strappers
-9 Ring Rows; 2s Pause at Top
-6 Step-Ups / per leg 24/20”

B) STRENGTH & SKILL
E4M x 3 Sets:
-50-60% Rep Max of TTB for Knees-to-Elbows
-Max Strict CTB Pull-ups
*use heavy band for assistance
*target rep range: 25+ Reps

C) ACCESSORY
4 Rounds; for Load
-8 Dumbbell Prone Row
-8 Hanging Lat Activations; ME

D) MOBILITY
3 Rounds; Not for Time
-6 Deficit Push-ups
*8s pause to stretch at the bottom of each rep
*hands on bumper plates
-60s Elbows-in-Rings Stretch

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-10s Ring Row Hold at Chest
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks
-20s Gorilla Grab Stretch

B) STRENGTH & SKILL
EMOM 12
1) 3-6 Chest-to-Ring Pull-ups
*use False Grip
*add pause at top if able
2) 10s Support Hold + 10s Lower + 10s Dip Hold
3) 3-5 Butt-Banded RMU Drill

C) ACCESSORY
3 Rounds; Not for Time
-AMRAP-1 Parallel Bar Dips
-Max FG Dead Hang

D) MOBILITY
Move Through…
-2:00 Dip Stretch
-1:30 Chest Stretch
-1:00 Seated Biceps Stretch

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-3 Wall Walks
-15s Elevated Cat Pose
-15 PVC Dislocates; narrow
-10 Dumbbell Push Press; light

B) STRENGTH & SKILL
EMOM 6: 15s Max HSW

C) STRENGTH & SKILL
E3M x 3 Sets:
*set 1: AMRAP-2 kHSPU
*set 2: AMRAP-1 kHSPU
*set 3: AMRAP kHSPU

D) ACCESSORY
EMOM 6
1) 30s Rig-Banded Handstand
2) 30s Banded Tricep Extension

E) MOBILITY
Accumulate 5:00 total of…
T-Spine Opener
*anchor hands using kettlebell

Day 3

A) MOVEMENT PREP
3 Rounds; Not for Time
-7 Ring Rows
-7 Bar Beat Kips
…
3 Rounds; Not for Time
-3 Chest-to-Bar
-3 Toes-to-Bar

B) STRENGTH & SKILL
E3M x 4 Sets:
-Max Strict Pull-ups @31×2
-Max Strict Toes-to-Bar
(or) Strict Straight Leg Raise

C) ACCESSORY
EMOM 8
1) 20s Chest-to-Bar Box Drill
*practice your preferred kipping method: gymnastics vs butterfly
2) 6 DB Bicep Curls @60×0

D) MOBILITY & MIDLINE
3 Rounds; Not for Time
-30s Active Hang
-30s Forward Fold Stretch
-30s Seated L-Sit Raises
-30s Biceps Opener Stretch

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-10 Ring Beat Kips
-10 Hollow Rocks
-10 Arch Rocks
…
3 Rounds; for Quality
-3 Strict CTB Pull-ups
-3 Strict Ring Dips

B) DENSITY
E3M x 6 Sets:
:00-:10 | Max Ring Muscle-Ups
At :30 | 35-50% BMU Rep Max
*athletes with a high rep max should you the lower end of the percentage range

C) ACCESSORY
3 Rounds; for Quality
-8-12 Hanging Lat Activations
-8-12 FG Ring Rows
*elevate feet if able
-8-12 Straight Bar Dips

D) MOBILITY
2 Rounds; Not for Time
-60s Supinated Dead Hang
-60s Gorilla Wrist Stretch
-60s Fingers-Facing Wrist Stretch

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-5 Bottoms-Up Kettlebell Press
-10 Push-ups; 3.5” Deficit
*hands on plates, chest to floor
-10 DB External Rotations / arm
-20s Wall-Facing HS Hold

B) STRENGTH & SKILL
{15:00 Clock}
0:00-6:00 | WF Drills
6:00-15:00 | HSW Practice
*only make attempts when fully recovered
*if you proficient at HSWs, add a staircase or obstacles

C) DENSITY
4 Rounds; for Quality
-5 Wall Walks
-8 Seated DB Strict Press
*pick a weight you can do unbroken in the first round

D) MOBILITY
3 Rounds; Not for Time
-15 PVC Dislocates; narrow
-45s Elevated Cat Pose

Day 3

A) MOVEMENT PREP
3 Rounds; for Quality
-10 Scap Pull-ups
-10 Hanging Arch Pulses
-10 Banded Lat Rows
-10 Double DB Bent Row; light

B) STRENGTH & SKILL
EMOM 12
1) 18s Max TTB
2) 14s Max Strict Pull-Ups
*if needed, use a band assist to continue moving the full 14s

C) ACCESSORY
3 Rounds; for Load
-10-12 Barbell Curls; Palms Up
-100ft DB Farmer’s Carry

D) MOBILITY & MIDLINE
Move Through…
-Max L-Sit Hold
-2:00 Floss Right Upper Arm
-Max L-Sit Hold
-2:00 Floss Left Upper Arm
-Max L-Sit Hold

Day 1

A) MOVEMENT PREP
2 Rounds; for Quality
-10 PVC Dislocates (narrow)
-8 Beat Kips (bar)
-6 Low Ring Transition Drills
-4 Strict Pull-ups

B) STRENGTH & SKILL
EMOM 12: 30-40% Rep Max BMU
(increase or decrease reps so you can make it the full time)

C) ACCESSORY
3 Rounds; for Quality
-5 Hips-to-Bar
*or get as close as possible
-8-12 Barbell Bent Row
-12-15 Banded Lat Rows

D) MOBILITY
2 Rounds; Not for Time
-60s Seated Bicep Opener
-60s Tabletop Glute Bridges
-60s PVC Dislocates

Day 2

A) MOVEMENT PREP
3 Rounds; Not for Time
-20s L-Sit Plate Overhead Hold
-20s Elevated Cat Pose
*pull your shoulders open
-40m Slow Bear Crawl

B) STRENGTH & SKILL
EMOM 12: 30-35% Rep Max HSPU
*do first 3-5 reps strict
*no resting on mat, rest in lockout or stop working
*increase or decrease reps so you can make it the full time

C) ACCESSORY
EMOM 6: “Walk to Wall”
*Start 10-15ft from the wall
*Kick up and HSW to the wall
*Static hold against the wall until the 30s mark is reached

D) MOBILITY
Move Through…
-2:30 Elbows-in-Rings Stretch
-1:30 Banded Lat Stretch per side

Day 3

A) MOVEMENT PREP
3 Rounds; for Quality
-15 Boot Strappers
-12 Straight Leg AbMat Sit-Ups
-9 Ring Rows with 4s Pause
-6 Step-Ups per leg 24/20”

B) STRENGTH & SKILL
E2M x 6 Sets:
1) 40-50% Rep Max of TTB
2) 40-50% Rep Max of CTB
*sets 1, 3, 5 – TTB
*sets 2, 4, 6 – CTB

C) DENSITY
2 Sets; for Reps
-Max Strict CTB
*assist with a heavy band
*rest 3:00 between sets

D) MOBILITY
3 Rounds; Not for Time
-6 Deficit Push-ups; each with 8s Pause at bottom
*deficit as needed for a good stretch
-60s Chest Stretch Hold
*forearms on benches

Day 1

A) MOVEMENT PREP
-50/40 Calorie Row
…
3 Rounds; for Quality
-3 Butt-Banded Transition Drills
-3 Low Ring Transition Drills
-3 Hips-to-Rings (or) Attempts

B) DENSITY
RMU (4 x AMRAP-1-2)
*rest 2:30 between sets
*athletes with <5 RMU will be able to hit 80+% for each round
*athletes with >10 RMU will struggle to get 70% or even 60% for all four rounds

C) ACCESSORY
3 Rounds for Time
-20 Rings Rows
-20 Ring Beat Kips

D) MOBILITY
2 Rounds; Not for Time
-45s Bicep Opener Stretch
-45s Dip Stretch
-45s Lax Ball Triceps Rollout per arm

Day 2

A) MOVEMENT PREP
3 Rounds; Not for Time
-3 Wall Walks + 10s Static Hold
-15 Push-ups
…
[4:00 Clock]
Skill Practice
–Rig-Banded Handstand Hold

B) DENSITY
EMOM 10: 10…15…20…25ft Handstand Walk
*begin a new set each minute
*if you fail, restart at 10ft
*goal is highest total distance

C) STRENGTH & SKILL
EMOM 6: 2 Strict HSPU
*increase the deficit as able, ending at a challenging height

D) MOBILITY
2 Rounds; Not for Time
-1:00 Elevated Cat Pose
-1:00 Lax Ball Forearm Rollout per arm
*use box to support the ball

Day 3

A) MOVEMENT PREP
3 Rounds; for Quality
-12 Calorie AirBike
-10 Barbell Bent Row 45/35lbs
-8 Seated L-Sit Raises
-6 Bar Beat Kips
-6 Knees-to-Chest

B) STRENGTH & SKILL
Every 90s x 8 Sets: {4 Each}
1) 20s Strict TTB
2) 3 Strict CTB
*weight or assist as needed to make appropriately challenging

C) DENSITY
Every 90s x 8: {4 Each}
1) 38% (or) 52% CTB Rep Max
2) 38% (or) 52% TTB Rep Max
*use 38% if your rep max >18
*use 53% if your rep max <18
*round as you see fit

D) MOBILITY
[5:00 Clock] Foam Roll Lats

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-10 Bar Beat Kips
-10s Hollow Hold
-10s Arch Hold

B) STRENGTH & SKILL
Every 2:30 x 4 Sets:
-5 Strict Ring Dips @21×3
*weight or assist to make appropriately challenging
-8 Beat Kips with Lat Activation

C) DENSITY
Death By: Bar Muscle-Up
EMOM; As Long As Possible
-1…2…3…etc. (If your RM <10)
-2…4…6…etc. (If your RM >10)
*If you don’t make five rounds, complete the reps through the fifth round not for time

D) ACCESSORY & MOBILITY
2 Rounds; Not for Time
-25 Banded Lat Rows
-60s Dead Hang
-60s Foam Roll Lats / per side

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-20s WF Handstand Hold
-12 Push-ups; 3.5” Deficit
*hands on plates, chest to floor
-10s.10s Elevated Cat Pose End Range Isometrics
-12 Banded External Rotations

B) STRENGTH & SKILL
{12:00 Clock}
ZOAR Handstand Progression
*spend most of your time on HSW attempts (or) Freestanding Static Hold attempts

C) DENSITY
EMOM; Until Failure
-25ft Handstand Walk
-1…2…3…4…5…etc. sHSPU
*each minute the HSW has a cap of :20
*only getting capped on the HSPUs (not the HSW) results in workout termination

D) MOBILITY
PVC Dislocates (8 x 10)
*narrow hands as able

Day 3

A) MOVEMENT PREP
3 Rounds; for Quality
-10 Arch Rocks
-10 Hollow Rocks
-10 Straight Arm Ring Rows
-10 Ring Rows

B) STRENGTH & SKILL
EMOM 8
1) 3-5 Strict Chest-to-Bar
2) 20s Strict Toes-to-Bar
*weight or assist CTB to make appropriately challenging
*modify sTTB to Leg Raise

C) DENSITY
2 Sets: (Rest 2:00 between)
AMRAP 3:00
-3…6…9…etc. Toes-to-Bar
-3…6…9…etc. Chest-to-Bar

D) MOBILITY
2 Rounds; Not for Time
-60s Chest Stretch
-60s Lax Ball Roll Left Pec
-60s Chest Stretch
-60s Lax Ball Roll Right Pec

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-10s Ring Row Hold at Chest
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks
-20s Gorilla Grab Stretch

B) STRENGTH & SKILL

E2M x 6 Sets:
-2 sRMU + 25% kRMU Rep Max
*if you can, use bodyweight
*if necessary, use a band assist
*if you use a band, remove the bands from feet before performing the kipping reps

C) METCON
10 Rounds @ 70% Effort
-2 Ring Muscle-Up
-6 Bar-Facing Burpees

D) MOBILITY
Move Through…
-2:00 Dip Stretch
-1:30 Elbows-in-Rings Stretch
-1:00 Seated Biceps Stretch

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-3 Wall Walks
-8 Seated Dumbbell Press
-20s Elevated Cat Pose
*actively pull shoulders open

B) DENSITY
E2M x 6 Sets:
-Max Unbroken HSW
(cap at :40 mark of each set)
*the cap is in place for skilled athletes, to limit fatigue generated in early sets

C) METCON
E3M x 3 Sets:
{1:00 Working Window}
-13/10 Calorie Row
-Max Handstand Push-ups

D) ACCESSORY
4 Rounds; Not for Time
-20 Banded Triceps Extensions
-10 Dumbbell Lateral Raises

E) MOBILITY
T-Spine Opener: Accumulate 5:00

Day 3

A) MOVEMENT PREP
3 Rounds; Not for Time
-7 Ring Rows
-7 Knees-to-Chest
…
EMOM 4: 20s CTB Box Drill

B) STRENGTH & SKILL
E2M x 6 Sets: {3 Sets Each}
1) AMRAP Strict CTB @11×3
2) AMRAP Strict TTB @51×1
*stop if you begin to kip
*if necessary, add a light band assist for the sCTB

C) METCON
AMRAP 3:00 @ 70% Effort
-6/4 Calorie AirBike
-6 Toes-to-Bar
(Rest 2:00 & Repeat @ 90%)

D) ACCESSORY
Pronated BB Curls (3 x AMRAP)
*use empty bar
*go until momentary muscle failure

E) MOBILITY & MIDLINE
3 Rounds; Not for Time
-30s Active Hang
-10 HFT / leg
-1:00 Banded Lat Stretch

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-13 Prone PVC Dislocates
-8 Beat Kips with Lat Activation
-3 RMU Turnover Drill

B) DENSITY
E2M x 3 Sets:
{30s Working Window}
-5 Strict Ring Dips
-Max Bar Muscle-Up
*score is accumulative BMU

C) METCON
For Time
3 Rounds
-8 Burpee Box Jump Over 24/20”
-8 Handstand Push-ups
-8 Chest-to-Bar Pull-ups
(Rest 2:00)
2 Rounds
(Rest 1:00)
1 Round

D) MOBILITY & MIDLINE
EMOM 8
1) 30s Parallel Bars Support Hold
2) 30s Tabletop Glute Bridges
3) 30s Dead Hang
4) 40s Elevated Cat Pose

Day 2

A) MOVEMENT PREP
3 Rounds; Not for Time
-20s L-Sit Plate Overhead Hold
-7 Wall Balls 20/14lbs
-20s Chest Stretch
*pull your scaps towards the midline of your spine
-7 Wall Balls 20/14lbs

B) DENSITY
E3M x 4 Sets:
-AMRAP-1-2 Strict HSPU

C) METCON
EMOM 7:00
-7 Wall Ball 30/20lbs
-25ft Handstand Walk
[At 8:00]
Max Unbroken Wall Balls 30/20

D) MOBILITY
Move Through…
-2:30 Elbows-in-Rings Stretch
-1:30 Banded Lat Stretch (per side)

Day 3

A) MOVEMENT PREP
3 Rounds; for Quality
-15 Boot Strappers
-12 Straight Leg AbMat Sit-Ups
-9 Banded sCTB Pull-ups
-6 Step-Ups / leg 24/20”

B) DENSITY
E2M x 3 Sets: Max TTB
*set 1: 20s Working Window
*set 2: 30s Working Window
*set 3: 40s Working Window

C) METCON
AMRAP 8:00
-2..4..6..8.. Chest-to-Bar
-2..4..6..8.. Deadlift 205/135lbs
*be smart – have a break strategy from the start

D) ACCESSORY & MOBILITY
5 Sets: Rest 90s between
-8-12 Push-ups; 2” Deficit
-60s Bottom of Push-Up Hold
*allow your bodyweight to push your chest towards the floor

Day 1

A) MOVEMENT PREP
EMOM 6
:00 – :15 | Ring Beat Kips
:20 – :35 | Hollow Rocks
:40 – :55 | Arch Rocks

B) STRENGTH & SKILL
Butt-Banded RMU Drill (4 x 3)

C) DENSITY
EMOM 12
1) 15s Max RMU
2) 25s Burpee BMU
3) Rest

D) ACCESSORY & MOBILITY
3 Rounds; for Quality
-8 DB Bent Row / arm; heavy
-8 Banded External Rotations
-60s Foam Roll Lats / per side

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-20 WF Weight Shifts
-8 Speed Push-ups
-8 Elevated Cat Pose Pulses
-8 Up-Dog to Down-Dog

B) STRENGTH & SKILL
{12:00 Clock}
ZOAR Handstand Progression
-Spend most of your time on…
*HSW Attempts / Add Distance
*Rig-Banded HS Drill
*Freestanding HS Practice

C) METCON
For Time // 12-10-8-6
-Strict Handstand Push-ups
-Deadlift 225/155lbs
*Rest 30s between rounds

D) MOBILITY
4 Rounds; Not for Time
-15 PVC Dislocates
-30s Elevated Cat Pose
-45s Overhead Tricep Stretch (per arm)

Day 3

A) MOVEMENT PREP
Not for Time // 3-6-9-12
-Arch Rocks
-Hollow Rocks
-Straight Arm Ring Rows
-Rings Rows

B) DENSITY
EMOM, Until Failure
-7/5 Cal Row + 3..4..5.. TTB
*complete both movements in the same minute
(Rest 5:00)
EMOM, Until Failure
-7/5 Cal AirBike + 3..4..5.. CTB

C) ACCESSORY
EMOM 5: 15s FG Ring Rows

D) MOBILITY
-60s Foam Roll Low Back
-60s Foam Roll Left Hamstring
-60s Foam Roll Right Hamstring
-60s Foam Roll Left Lat
-60s Foam Roll Right Lat
-60s Lax Ball Roll Left Pec
-60s Lax Ball Roll Left Pec

Day 1

A) MOVEMENT PREP
3 Rounds; for Quality
-10s Ring Row Hold at Chest
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks

(Into) Low RMU Drill (3 x 3)

B) TEST
“The Machinist” // 2 Parts
[At 0:00]
Max Set of Ring Muscle-Ups
[At 4:00]
For Time: 20 Burpee BMU

C) MOBILITY
4 Rounds; Not for Time
-30s Dead Hang on Rings
-30s Dip Stretch
-30s Elevated Cat Pose
-30s Fingers-Facing Wrist Stretch

Day 2

A) MOVEMENT PREP
3 Rounds; for Quality
-3 Wall Walks
-15s Elevated Cat Pose Pulses
-15 PVC Dislocates; narrow
-10 Dumbbell Push Press; light

B) TEST
“Supernatural” // E3M x 3 Sets:
Max Distance Handstand Walk
[Average is Score]

C) TEST
“Easy Diane”
For Time // 21-15-9
-Deadlift 185/125lbs
-Handstand Push-ups

D) MOBILITY
Accumulate 3:00 each:
-Banded Lat Stretch (split)
-Elbows-in-Rings Stretch
-Forward Fold Stretch

Day 3

A) MOVEMENT PREP
4 Rounds; Not for Time
-10 Calorie Assault Bike
-7 Ring Rows
-7 Bar Beat Kips
…
2 Rounds; Not for Time
-3 Chest-to-Bar
-3 Toes-to-Bar

B) TEST
“Sharpshooter” // 2 Parts
[At 0:00] Rep Max Chest-to-Bar
[At 5:00] Rep Max Toes-to-Bar

C) TEST
“Salmon Ladder” // AMRAP 9:00
-9/6 Calorie AirBike
-3…6…9… Toes-to-Bar
-3…6…9… Chest-to-Bar

D) MOBILITY
2 Rounds; Not for Time
-1:00 Bicep Opener Stretch
-1:00 Seal Stretch
-1:00 Forward Fold Stretch
-0:30 Dead Hang