1/06/17

Gymnastics Skills Warm-Up
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps
Interval 3 – Full Support Hold (on low rings) x 10-20 seconds
Interval 4 – Ring Dips with Scaling Options x 4-8 reps

If you are unfamiliar with the False Grip, watch this video.

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Squatted Strict Muscle-Up Transitions x 4 reps

Followed by. . .

Every minute, on the minute, for 3 minutes, (3 sets) of:
Ring Swings x 8 reps

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Pop Swings x 6-8 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Elbow Drops x 6-8 reps

A.
Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

B.
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C.
Build to 90% or so of your 1-RM Back Squat, and then…

One set of:
Back Squat x Max Reps @ 85% of your 1-RM

D.
For time:
15 Muscle-Ups
10 Ground to Overhead (155/105 lbs)
12 Muscle-Ups
8 Ground to Overhead
9 Muscle-Ups
6 Ground to Overhead
6 Muscle-Ups
4 Ground to Overhead
3 Muscle-Ups
2 Ground to Overhead

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