Recycling our gymnastics work with the new retest numbers from last week…

 

GYMNASTICS STRENGTH: 10-15 minutes

*If you retested and got more than 5-6+ CTB for Ladies and 8+ CTB for Guys start doing Strict Muscle Up progressions

(False grip Ring Pull Ups & Band Muscle Up transitions on the low rings)

** If you didn’t test last week, then retest this week instead **

 

OTHERWISE DO THE FOLLOWING:

1 Set of UNBROKEN 50% 1RM Strict CTB/Chin Above Bar Pull Ups

REST 1-2 MINUTES

1 Set of UNBROKEN 50% 1RM Strict Bar/Ring Dips (Bands allowed)

REST 1-2 MINUTES

* 3 sets through this working with your new numbers

 

WORKOUT:

5 Wall Walks (To 12″ line from wall)

10 ALTERNATING DB Snatch (55#/70#)

15 Box Jumps (20″/24″)

* 20 minute AMRAP *

 

Pick a set up and a pacing where you can finish at least 4-5 rounds in the 20 minute window…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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