We are super excited by the progress we are seeing from everyone with our gymnastic cycle and we hope you are as well. We are about to hit the mid-way point of the cycle and given what we’ve seen so far, we have decided to make a slight change in the muscle up group.
We initially began the cycle with the intention of building to “bar muscle up” capacity. Over the first few weeks we were purposely working on ring pulling strength, knowing that it would translate to both ring and bar muscle ups. And to start we thought keeping the focus on bar muscle ups allowed us to keep the classes together at the rig. But after seeing the athletes who chose the muscle up cycle (and the fact that many of them have bar muscle ups), we have decided to focus more on developing ring muscle ups. We also spoke to several athletes and they agreed they would get more out of it if we shifted focus more to the rings. If getting that first bar muscle up was what you had your heart set on, continue to follow this strength programing! But we know many of you are dreaming of being over the rings or linking more muscle ups together and we know this work will result in many victories in the coming weeks!
FRESH START CHALLENGE
We are blown away by the progress of this group and cannot believe we are just two weeks in. We know some of you came in and saw the ‘regular’ classes and thought to yourself “there’s no way I’ll be able to do that”. But guess what? You CAN. In fact, you ARE.
Today’s workout is the EXACT SAME workout that your fellow Cove athletes will tackle Friday. We’ve told you time and time again that you are doing versions of what they are doing, but it didn’t seem to be believable to some of you. So, we figure we might have to prove it to you.
What this means…
You’re still on a learning path, but you’ve got a ton of knowledge already. Not only does this mean we’ll all do the same workout today, it means if you can’t make a class moving forward, you SHOULD COME TO A REGULAR CLASS on a day you can. We want you to do three workouts per week, but if your body can take more, then COME ON IN!
The coaches will support you and find any appropriate scales and you’ll be amazed at the support that will come from the rest of the class. And if you’re not comfortable, just post on our Fresh Start FB page that you’re hitting a class and we’ll guarantee you someone will try to be there so you have a partner in crime. Welcome to the big time ladies!
9 KB Swings7 Hanging Power Clean5 Slam Balls10 Rounds Total (1 person completes a full round then switch)Rest 2 minutes500 M Sprint on the Rower (1 partner goes then the next partner goes)Rest 2 minutes from the last partner off the rower9 KB Swings7 Hanging Power Cleans5 Slam Balls10 Rounds Total
COACH’S TIP: There is a lot of rest baked in here (two minutes between rounds AND when your partner is working) so when it’s your turn GET AFTER IT!. All of the reps in each movements should be unbroken, so if you can’t string 9 swings or 7 cleans together, go lighter. If you find that this is still too much volume or you are feeling very fatigued after the first few rounds, feel free to drop the reps to 7, 5 and 3.