Tuesday 16th July, 2019

Hip Development:

A- 5:00 Hip Flow (stretching, moving, mobilising)
B- Establish a max 1 . 1 . 1 Box Jump
*each rep with a 2 sec pause in gthe dip position.
C- Establish a 5 RM Hip Thrust w/ 2 sec pause at lock out.
D- 'Working'
5 x
1 . 1 . 1 Box Jump, 85% of max height.
5 Hip Thrusts, 90%
Rest as needed.
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Gymnastics Development: 

A- 5 x 2 Hips To rings (beat swing)
B- 3 x 3 False Grip Chest to Rings
C- 4 x 4 Russian Dips
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Gymnastics Work Under Fatigue:

1 x Max effort set Chest to Bar Pull Ups
-
Rest 3:00
-
6 sets:
250m row
3 Front Squats, 80%
50% of max Chest to Bar Pull Ups
Rest 2:00

*This for both sections is an unbroken set, with the focus on movement and movement quality. If we start to break down over the 6 sets. Lets drop to 40%, then 25% etc.

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