Stability, lifting and gymnastics pacing!

 

CORE WORK:

Banded Anti-Rotational Walk Outs

3x:20 Holds with :30 rest between

 

SKILL/POWER:

1 Push Jerk @ 90% every 2:00 for 4-5 total sets…

* Warm ups: 60% x3, 70% x2, 80% x1, 85% x1 (6-8 minutes to warm up)

* This one is heavy training, NOT A MAX OUT session so keep weights around 90% 1RM (Newer athletes might be able to go as high as 95% since this is still an underdeveloped lift for you)

 

WORKOUT:

“Aerobic gymnastics?”

15/18 Strict HSPUs (Scale height slightly, if needed)

25 Ring Rows (Moderate Angle)

15/18 Strict Toes 2 Bar (Knee Raises)

25 Ring Rows

* 15 minutes for consistent break ups from start to finish on HSPUS and T2B

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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