Friday 10th May, 2019

Warm Up:

3 rounds:
0.5 Mile E.B.
8 hollow body scap pull-up. 10 tempo (3030) push-ups. 10 toes to kettlebell.
_____________________________________________________________________
Gymnastics Conditioning Rig:

25 minute row:
Every 2.5 minutes alternate between:
1) 50% of M.E. set of CTB from week 1.
2) 50% of M.E. set of TTB from week 1.
____________________________________
Scales:

Every 3 mins x 8, alternating:
1) 24/18 cal row, 50% of M.E. set ring rows OR pull-ups
2) 24/18 cal A.B. 50% of M.E. set of knee raise OR TTB.
___________________________________________________
Gym Condit. Push:

15-12-9
Strict HSPU.
Strict ring dips.
Push ups.
__________________
Scales:

15-12-9
Pike push-ups.
Box dips (use two boxes either side of body, rather than one behind)
Push ups.
__________________
Core:

4 rounds for quality:

8-10 Strict toes to bar, controlled lower with feet staying in front of the plane of the rig throughout.
6/6 GHD torture twist, hold for a 2 count at end range.
https://www.youtube.com/watch?v=rB5eTPRNRWw
25 compression pulses. (5/5 single leg, 15 double) https://www.youtube.com/watch?v=lByETEVlkOQ
12/12 HEAVY single arm Russian KB swing.

← Back to Blog