Strict Mastery

Wednesday,  October 8, 2014

PreHab

Single Leg Hip Bridges, 15 each side
Overhead Lat Stretch with Band, 1 minute each
10 Inch Worms

Warm Up

Double Unders, 2 minutes of practice
2 Rounds:
10 Cossack Squats
10 Kettlebell Swing
10 KB Deadlifts
10 Tuck Ups

Cool Down

Neck Mobility, 1 minute
Cobra Stretch, 1 minute
Samson, 1 minute each

Fitness

Strength

20 minutes or Three sets of:

Pistols x 8-10 reps each leg

Theraband External Rotation x 10-15 reps, each side

Strict Toes to Bar x 6-8 reps

Notes:  Perform all reps of the pistols on one leg before switching sides, add weight if needed.  Use a spotter for the T2B to work on the biggest range of motion possible, focus on keeping the torso upright or use a back support if possible, control up and down.

Conditioning

4 Rounds for time:

Row 15 cals

15 Kettlebell Swings

15 Toes to Bar or Tuckups

-15 min cap-

Notes:  Prescribed is 70/55 with a full swing.  New athletes and those with mobility issues should perform Russian swings.  For the T2B, focus on linking your reps vs just worrying about touching the bar.  This will be tough on the hands, so stay safe and scale reps/weight/movements as needed to prioritize quality and high intensity.

Advanced – Strength and Technique work!

Strength

A)  Three sets of:
Jerk Balance x 3 reps

B)  Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%

Notes:  Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C)  Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 75%

D)  Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%

Notes:  Reset the barbell every time on the floor…do not perform these touch and go.

E)  With the remaining class time, perform 2-3 rounds for max reps in 3 minutes:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets

Notes:  Each round you will row 500 meters and perform as many SHSPU as you can until the clock hits 3:00. Be sure to keep your palms in the 3’x2′ box and prioritize full range of motion.

Check out this video of two strict toes to bar variations. Each use the lats and abdominals but the second method might work better for those athletes with tighter hamstrings. Find what works best for you to today. Many people listed toes to bar and linking reps as their EIE goal. Training the strict variations of gymnastic movements and building strength makes the kipping and high rep variations drastically easier. Remember to train every part of a movement throughout the training cycle.