Week 5 – Day 22
Warmup:
3-4 Sets NFT
Bike 15 Cals
6 False Grip Chest to Ring Row @ 11X3
20m Single Arm KB Overhead Carry/arm
10 Tuck Ups + 15sec Bent Hollow Hold
+
Mobility Focus
Thoracic Spine Extensions over Foam Roller – 10-12 extensions; rest as needed x 3 sets
https://youtu.be/ZqNaP1Wd8hE false grip ring 2 chest
https://youtu.be/vb6DC9_NDcE tuck up
https://youtu.be/4nwIjiULi-w bent hollow hold
https://youtu.be/CljkdQSVz_I tspine ext foam roller
A1) Glute Bridge Dumbbell Bench Press
31X1; 8-10reps; rest 90sec x 3 sets
https://youtu.be/CyHxva5XYYY
A2) Seated Single Arm Kettlebell Press
31X1; 6-8/arm; rest 90sec x 3 sets
https://youtu.be/LcVh7l7WyJo
B1) False Grip Strict Ring Pull Up
11X2; 4-6reps x 3 sets; rest 60sec
https://youtu.be/rlM91t73P_c
B2) Deficit Strict Handstand Push Ups
30X1 tempo – 4-6reps (advanced athletes can work to a deficit); rest 2mins x 3 sets
*Scale back to Strict HSPU without deficit or even pike strict HSPU
https://youtu.be/ytczHUp_33c pike deficit HSPU
https://youtu.be/89MRSj5bc_4 deficit HSPU
C) 3 Rounds @ 85% Sustained Effort
12-18 Toes to Rings Unbroken
Run 200m
rest 60sec
12-18 Ring Push Ups Unbroken
Row 21/18 Cals
rest 90sec
*Rep ranges on gymnastics are purposefully large to account for the wide ranges of skills of participants. Try to stick to a number you are confident you can get each set. Only perform an unbroken set and if you are about to fail stop a rep or two short of that.
https://youtu.be/fXmLgN7r95c kipping toes to ring
https://youtu.be/ftHel6bBnFM ring PU
Recent Comments