Gymnastics Club!

Track Night at 6pm – Sign up  HERE!

Wednesday, May 7, 2014

PreHab

Down Dog Calf Stretch
Scapular Push Ups
Theraband Routine
Gristle/Groiner

Warm Up

2 Rounds:

Double Unders, 30 seconds
10 Push Ups
Plank Hold, 30 seconds
3 Wall Climbs
Hollow Hold, 30 seconds

Classic Strength:

Bench Press: 3×5 – Rest 90 seconds
3x: :30 second Ring support hold, :30 second rest, :30 second bottom of dip hold, :30 second rest

Notes:  You will perform your bench press first, then the static holds 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. 

Advanced Strength:

Wendler Cycle 1 Week 3:

Bench Press: 75% x 5, 85% x 3, 95% x 1+
3x: :30 second Ring support hold, :30 second rest, :30 second bottom of dip hold, :30 second rest

Notes:  Percentages are based off 90% of true 1 RM. When you see 1+, 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.  Keep rest intervals around 2 minutes.

Click  HYPERLINK HERE for a full description of the Wendler 531 cycle.

Classic Conditioning:

Four rounds of:
3 Wall climbs
Row 500 meters
20 Hand release Push ups
50 Double unders
-20 minute cap

Notes:  Count your attempts and do your best.  Sub for today is 50 parallete jump overs.

Advanced Conditioning:

Masters Qualifier Event 3

Three rounds for time of:

50-calorie row
15 Handstand Push-ups
50 Double-Unders

-20 min cap

Notes:  Official Rules can be found  HYPERLINK HERE.

Cool Down

Calf Stretch, 1 minute each
Toe Touch, 2 minutes
20 Wall Extensions

Remember that tonight is the first Gymnastic Club at Venice at 8pm! Diso will be coaching athletes through the finer points of basic gymnastic position to increase midline and shoulder strength. I recommend everyone to check this class out if you are looking to increase your overall athleticism and the safety of your movements. Lately, the Regional team starts their days with gymnastic style warm ups and progressions like the ones that will be used in Gymnastic Club. We are immediately seeing the carry over to our midline strength in the Olympic lifts and squatting and especially the ability to control our midlines in muscle ups and pull ups. Diso always does a great job of creating progressions for every ability to improve and the variance of movement provided in gymnastics should allow for an entertaining and challenging hour.