So after a 10 week volume phase, I need to flesh out my strength. I am going to be using a broad 5:3:1 protocol over the next four weeks.
I will re-test my one rep maxes this lunchtime but then revert to my basic climbing/gymnastic oritented workout (as I do most Mondays). The mix of ring work will shift from Chins to Muscle Ups.
Warm Up (5 mins)
Main (40 mins)
1a. Light Sprinting (1x10s, 1x10s, 1x10s)
1b. Light Frog/Tuck Planche (1x20s, 1x20s, 1x20s)
2a. Three MUs to Ring Routine to Lever/RopeClimb (20s, 20s, 20s)
2b. Ring Splits to Cuts (3, 3, 3)
2c. Fingerboard Laddering and Hangboarding (5x5, 5x5, 5x5, 5x5, 5x5)
3. Handstand Straddle (Play@LGKF for time)
All done with a mind to my RM tests earlier. I didn't push it...except on the Rings.