Goodbye Shoulders

Don’t forget Track Night tonight at 6:30!!

Perform the Shoulder Prep in its entirety

then perform,


For time:

20 Muscle-ups

25 Lowers from an inverted hang on the rings, slowly, with straight body and arms

30 Ring handstand push-ups

35 Ring rows

40 Ring push-ups (video uploading)

This will be a skill and strength day for most athletes.  Below I have listed a couple ways of scaling.

  The most important thing to remember for ALL athletes is quality form and range of motion.  Be careful and stay safe on those shoulders.  Live to fight another day!

Lower the Reps:

10 Muscle-ups or progressions

15 Lowers from an inverted hang on the rings, slowly

20 Handstand push-ups or progressions

25 Ring rows

30 Ring push-ups or push ups or combination


Focus on the Foundations:

20 Pull-ups

20 Dips

20 Strict Knees to Elbows or Knee Raises

20 Handstand push-up progressions or push-ups

25 Ring Rows or Strict Pull-ups

30 Push-ups





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