Tuesday 23rd July, 2019

Hip Development:

A- 2 x 1:00 couch stretch, 2 x 1:00 Lateral Hip Stretch.
B- In 8mins:
Establish a heavy 10 reps (5/5) Reverse Lunge for the day.
C-In 6mins:
Establish a max for: 1 seated box jump + 1 box jump w/ 2 sec pause in the dip.
D- 'Working'
3 x
3 depth jumps + Broad Jump (for max distance)
10 Reverse Lunges, 85% above.
8 Banded Russian KB Swings, 16 + Band.
Rest as needed.
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Gymnastics Development:

A- 2 x 3 Small Range Bar Beat swing.
B- 2 x 3 Larnge range beat swing + Scap Pull
C- 4 x 1 Hips to Bar
D- EMOM 6: (x) Reps of Bar Muscle Ups
*Choose a rep range which you can stay unbroken on for the 6 mins.
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Gymnastics Under Fatigue:

1 x Ring Dips
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Rest 3:00
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5 sets:
18 burpees over the bar
2 Cleans + 2 Front Squats, 80%
75% of max set of ring dips
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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Accessories:

3 x 8 Seated Z Press, as heavy as possible. 

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