Core, Overhead

So my strength program started yesterday, and what a day to start: Luke, and today Nate.  Both we key weaknesses: overhead strength (hand-stand, thrusters), ring dips.  Overall my shoulders were a wreck but I felt by scaling the workouts appropriate and focusing on technique and range of motion, I was able to illicit the response I wanted (i.e. building strength).

My coach today also gave me a few pointers on getting my first muscle up, which was around keeping the rings in close to my chest as I kip up.

Luke – modified (Tuesday AM)

5 rounds for time of:
9 HSPU – on 2 plates
10 Ring dips
21 Thrusters 30kg

Front Squats (Tuesday PM)

5x60kg
5x70kg
5x80kg
3x90kg
1×100
1×110

Nate – modified (Wednesday AM)

As many rounds as possible in 20 minutes of:

4 Trans Muscle ups
4 HSPU – on 2 plates
8 Kettlebell swing 32kg