Week 4 of gymnastics Thursday…

 

GYMNASTICS:

If you are feeling good and haven’t quite reached a full strict pull up or dip give it a try before you start today…

 

Do a 70-80% 1RM Strict CTB/Chin Above Bar Pull Up set (1 rep more than last week per set… With normal tempo & unbroken)

REST 1-2 MINUTES

Do a 70-80% 1RM Strict Ring or Bar Dip set (1-2 more reps than last week… Normal tempo and unbroken)

REST 1-2 MINUTES

* Repeat for 3 total sets in 12 minutes *

 

WORKOUT:

.25 Mile Bike (1:00 time cap)

20 Russian KB Swings (53#/70#)

15 Calories on the Rower

*Must reset Rower each time you start

10 Strict HSPUs (Box or Heavy DB PP)

5 Bar Muscle Ups (Jumping Muscle Up)

(4 rounds for time)

* 20 minute cutoff *

 

Need to hold around 16-18 mph on the bike to complete the .25 before the 1:00 cutoff…

 

The large part of the KB must pass slightly above the head for Swings…

 

Try to do HSPUs on the wall since the reps are relatively low and go deficit if you have a high strength level…

 

Make Jumping Muscle Ups HIGH if you need to scale down since it is just 5 reps…

 

POST ALL RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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