Trying out some new stuff from our gymnastics continuing ed this weekend!

 

SHOULDER STRENGTH:

:10 Active Hold (Don’t engage too hard so your ribs stay down)

:05-:10 Chin Above the Bar HOLD (Chin tuck back and in tight, no chicken neck)

* Can jump up into position, if you cant pull up yet or you become too fatigued to at the end

:05-:10 SLOW Negative Back to Full Lockout

** Perform a new set every 1:30 for 3 total sets

 

QUICK POWER TEST:

1RM Split Jerk (JUST 15 MINUTES!)

* We will do a quick drill session with the empty barbell and then work up using just doubles and singles to a best weight for the day

* Work through the following and go off FEEL as always… Feel great then go for a new 1RM…

60% x 2, 75% x2, 85% x1-2, 90% x1, 95% x1, 101% x1 (GO SLIGHTLY OVER YOUR OLD 1RM, NO TIES!)

 

WORKOUT:

1:30 Time Cap for the following:

20/25 Calories on the Bike (:50 Time Cap)

MAX REP Alternating DB Snatches (35/50 OR 20/35#) with time remaining…

REST 3:00

* 3 Rounds for TOTAL Snatches performed across all 3 rounds

 

POST ALL RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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