#Gymnasty

Tuesday, July 8, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Prehab:
PVC Dislocates
Lat Activations
Sampson Stretch

Warm Up:
20 Hollow Rocks
20 Arch Rocks
10 KB SumoDL High Pull
10 KB Swings
10 KB Push Press

Cool Down:
Straddle Stretch with side bend 1 min/side
Cobra Stretch 1 min
German Hang 1 min
Banded Lat Stretch 1 min

Fitness

Strength:
EMOM 12 minutes of:
Minute 1- Tuck ups x 10-15 reps
Minute 2- Renegade Row x 8-10 reps
Minute 3- Double-Under Practice x 45 seconds

Notes: Renegade Row is DB Pushup, single arm row, push up, other side single arm row. 

Conditioning:
Four sets of:
Russian Kettlebell Swings x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Dumbbell Burpees x 30 seconds
Rest 30 seconds

Advanced

Strength:
EMOM 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps
Minute 2 – Handstand Hold x 45 seconds
Minute 3 – Unbroken Double-Unders x 40-50 reps

Conditioning:
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters

Notes: If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.  May perform Bar Muscle ups as needed.