DATE

2022/10/19 MITTWOCH Lessonplan

NATE // BENCHMARK

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

DYNAMIC WARM-UP | 7:00
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk

1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk

1 set:
:20 kip swings
:20 KB swings
1 wall walk

HANDSTAND PUSH-UP | 6:00
:10-:20 handstand hold
2 HSPU negatives
:10-:20 headstand hold
1:00 handstand push-ups

MUSCLE-UP | 12:00
:10 ring support hold
3 ring dips
5 false grip ring rows
5 muscle-up transitions

EMOM 5:
1-2 muscle-ups

RECOVERY | 8:00
Accumulate:
30 reach, roll, and lift