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WEDNESDAY 180530

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Scorpions

Group…

200m Jog or 10 Burpees

10 Dislocates

10 Good Mornings

Pigeon Stretch both sides

10 Squats

High Knees Down

Butt Kickers Back

10 Trunk Twists

Discuss Goat work and options….

 

Skill and Strength:

Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

 

Fitness:

Against a two-minute running clock, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees to a plate

Rest 2 minutes between sets, and complete a total of four sets.

 

Performance:

Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees to a plate

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

 

Mobility:

LAX to traps and shoulders

Mash Quads

Roll Posterior

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