PRE WARMUP (5)
3 Minute Assault Bike
Alternating Single Leg Lunges the Length of the Gym x 4
WARMUP (10)
Crossover Symmetry
GYMNASTICS PRACTICE (20)
Test 1: Max Strict Pull-Ups
Every Minute For 8 Minutes:
Odd: Push-Up/Dip Variation
Even: Handstand Variation
Test 2: Max Strict Pull-Ups With Red Band
Test 3: Max Kipping Pull-ups
SNATCH TECHNIQUE (10)
Every 30" For 5 Minutes
High Hang Snatch
EXTRA CREDIT: CONDITIONING
Row 500m @ 2:22/500m
1 Min Rest
Then 3 Rounds of
300m @ 2:13/500m
100m @ 2:25/500m
Rest 5 Minutes & Repeat
HOMEWORK:
ReplyDeletePART 1A:
Every 90" For 9 Minutes (Sets):
10" Active Handstand Hold +
10" Negative
PART 1B:
Every Minute For 10 Minutes
2-3 Tempo Push-Ups
3 Seconds Down
1 Second Pause
Explode Up
1 Second Hold at Top
PART 2:
3 x 20 Band Pull-Aparts
Work on maintaining shoulders back and down the entire time.