Tuesday, Oct 25
Gymnastics:
Every 1 min for 8 mins: 12 Pull-ups
Every 1 min for 8 mins do: 12 Pull-ups
Athlete Instructions
Extra Details
8-12 Pull-ups- kipping or butterfly
Competitor: Chest-to-bar Pull-ups
Level 2: Banded Strict Pull-ups
Level 1: Toenail Spot Pull-ups
Strength Bias: 5-8 Strict Pull-ups
Notes:
We should spend time today going over progressions to develop the kip or butterfly. For athletes wanting to work into this progression today we should be able to hit 3-5 strict pull-ups before working into developing more power and volume with the kip.
"Moonrise Kingdom"
Complete as many rounds as possible in 14 mins of:
10 Renegade Rows, 35/25 lbs
10 Dumbbell Hang Muscle Snatches, 35/25 lbs
Dumbbell High + Low Carry, 35/25 lbs, 50 ft
20 AbMat Sit-ups
Athlete Instructions
Goal: ~ 6 rounds All movements are dual dumbbell.
Notes
The focus today is centered on midline and shoulder stability. We are looking to find a weight and movement pattern that allows for steady state movement that will keep the heart rate to under 80%. This should be more of a muscular endurance/stamina workout rather than a breather of a workout.
L2: 30/20
L1: 25/15