Tuesday, September 6, 2016

Need help with handstands or muscle ups? Follow Chelsea @chels_mck or schedule a gymnastics 1 on 1.

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-6 Muscle ups or Muscle up transitions +1 from previous weeks
Min 2: 5 Beat Swings  
Min 3: 20 Second Arch Hold into a 20 second Hollow Hold  
Notes: as we are working on our muscle up transitions week

Conditioning

2, 5 Minute Amraps of:
6 Pull-ups
5 Handstand Push-ups
4 Overhead Squats
Rest 3 minutes between rounds

Rest 1 Minute at the end of the second amrap
-then-
Max effort Burpees for 1 Minute

Notes:

L1: Ring Rows, Push-Ups, Front Squats 45/35 or DB 15/10
L2: Banded Pull-Ups, Piked or Box/Bench HSPU, 75/55 (scale to front squats as needed)
Rx: 95/65
Rx+: 135/95, C2B

Cool Down