"The Jacked Gymnast" Athlete Notes: The muscle-up set begins once the athlete is hanging from the rings with his or her feet off the ground. The athlete may perform as many or as few repetitions as they would like, but once their feet come back to the ground, their set is finished and they must return to the barbell. Once they return to the barbell, they must build the barbell to the next prescribed weight. Proceed in this fashion until the athlete has complete the final set of muscle-ups, or they have reached the 8-minute time cap.
Athletes do not have to perform any muscle-ups. If they make an attempt, fail and return to the ground, they must move back to their barbell for the next prescribed clean and jerk. Athletes may make as many attempts at the clean and jerk as they like, but may not advance to the rings until they have successfully completed the prescribed clean and jerk.
Scoring for the event will be based on two components – the heaviest successful clean and jerk, and the number of muscle-ups performed. Athletes will receive 1 point per pound of their heaviest successful clean and jerk, and 10 points for each muscle-up completed.
Example…if a male athlete makes two reps of Clean & Jerk at 295 lbs and completes a total of 43 muscle-ups, his score would be 295 + 430 = 725 points
If the athlete does not have muscle ups have them do Strict pull ups. Each rep will count as 5 points.
If the loads are not doable or safe for you, please scale to the following:
500m Row (light) 2 Rounds: 10 Forearm Wall-Slides (forearms on wall bent at 90 degrees, slides up to Y, squeeze scap) https://youtu.be/r3o1t7znN4s 10 Hindu Push-Ups 10 Strict Press w/ Empty Bar 10 Lizard to Pigeon Stretch
Every two minutes, for 10 minutes (5 sets):
Start at 60% and build to today’s heavy 3-rep.
Every 2:30, for 20 minutes (8 sets) for max load: 300/250 Meter Row *Front Squat x 1 rep
*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, do not continue to add weight. Complete 8 sets. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.
Every minute, on the minute, for 10 minutes: 10 Toes-to-Bar 2 Snatches
*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load. **You are only allowed two snatch attempts in each minute. Score by completed rounds. Record weight in comments.