“Heavy” Gymnastics

Track Night at 6pm and Yoga at 8pm – Sign up HERE!

Wednesday, April 30, 2014

PreHab

Theraband Routine
Scapula Push Ups
Gristle/Groiner

Warm Up

2 Rounds:
10 Push Ups
10 Ring Rows/5 Strict Pull Ups
10 Wall Squats
10 T Push Ups

Classic Strength

Bench Press: 3×3

“Tempo” Pullups 3×5

Notes:  You will perform your bench press first, then the Pullups second.  This is the same work being performed as the Advanced strength, except without percentages.  This is designed for the newer athlete that does not have a true 1 rep max, but we still want you to keep track of these numbers because you will be repeating them over the coming weeks.    Perform 2 warmup sets and then add weight each set as needed.  The last set will be like the advanced where you will perform as many reps as you can.

Pull ups are performed with a 3 second “chin over the bar” hold before kipping into the next rep.  Perform ring rows as needed squeezing the top of the rep for 3 seconds before lowering.  

Advanced Strength

Wendler Cycle 1 Week 2:

Bench Press: 70% x 3, 80% x 3, 90% x 3+
Strict Weighted Pullups:  3×8

Notes:  Percentages are based off 90% of true 1 RM. When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.  For the Pullups, hold a DB between the legs or use a belt and a KB.  Work on keeping a tight midline to prevent cheating by using the hips to kip. May perform unweighted as needed. Keep rest intervals around 2 minutes. Click HERE for a full description of the Wendler 531 cycle.

Conditioning

For time:
50-40-30-20-10 reps of:
Wall balls (20/14)
25-20-15-10-5 reps of:
Box jumps (24/20)
-20 minute cap

Notes: First set is 50 wall balls, 25 box jumps, 2^nd set is 40 wall balls, 20 box jumps, etc. Scale reps down as needed.

Cool Down

Calf Stretch, 1 minute each
Couch Stretch, 1 minute each
Straddle Stretch, 2 minutes

The first two days of Regional workouts have been released and rather than increased weights on the barbell the the “heavy” usually found at this level of competition is with high skill gymnastics. Movements so far include muscle ups, high rep pistols, handstand walking, legless rope climbs, and strict handstand push ups. And only two days have been released. This Regional will be a great equalizer for many athletes and the leaderboards will shake up a lot. Should be exciting, as long as the majority of athletes aren’t left staring at the rope or the wall having reached complete failure. The team will be practicing these movement daily over the next three weeks. This means that these movements and skills will make there way into the weekly group class programming. We say it a lot but getting good at high skill gymnastics has huge carry over into every movement in the gym, just like getting good at snatching helps with everything else. We had a great gymnastic class today where people say immediate progress with the muscle up. With the start of the Gymnastic Club headed by Diso and Travis, this year’s Regional, and the floating group class gymnastic day, we hope to see an increase in both the interest and skill of our member base in the finer points of basic gymnastics.