25
Oct
Thursday “Gymnastics Skillz” October, 26th 2017
Gymnastics Skillz Capacity Training
Thursday, October 26, 2017
VOD
Carry each other’s burdens, and in this way you will fulfill the law of Christ.
Warm Up
EMOM12 (4 sets)
Min 1: 10 Ring Rows + 5 Push-ups
Min 2: 10 Feet Together Squats + 10 Toes Touches
Min 3: 45 Second Plank hold
Min 1: 10 Ring Rows + 5 Push-ups
Min 2: 10 Feet Together Squats + 10 Toes Touches
Min 3: 45 Second Plank hold
Skill
PULL UPS (C2B)
OTM 10
Choose between 4-10 reps (10 reps will be 100 pull ups)
*Score the reps you Complete each round (note the round/reps you start to lose form)
**Goal is to have perfect reps each round for 10 rounds (you may get off rhythm in later rounds but perfect rhythm reps are the goal)
Strength
A1) Single Arm DB Press 8-10 reps @ 3030 tempo (3 sec negative 3 sec press w/ no pauses btw)
*Choose a weight that allows for this tempo and reps to be competed. Your shoulders and strength gains with thank you! 🙂
Rest 1 minA2) Pendlay Rows (Barbell) 8-10 reps @ 31×1 (3 sec from chest to ground, w/ 1 sec rest on ground + explosive pull from the ground to chest, and 1 sec rest @ Chest)
Rest 1 min
x 3 sets
*Choose a weight that allows for this tempo and reps to be competed. Your shoulders and strength gains with thank you! 🙂
Rest 1 minA2) Pendlay Rows (Barbell) 8-10 reps @ 31×1 (3 sec from chest to ground, w/ 1 sec rest on ground + explosive pull from the ground to chest, and 1 sec rest @ Chest)
Rest 1 min
x 3 sets