A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 2 of Gymnastics Endurance work. Much like last week, the goal is to perform higher- rep work with locally demanding movements. Submax means 1-3 reps shy of failure, but do not sacrifice your form. Try to match or beat your rep-counts from last week
– Metcon: Today’s workout is intended to be done at a slower/consistent pace than Monday, think around 75% effort. Hang Power cleans should be capable of being done in 2 sets or less.
B) Warm Up/Mobility (3:00 – 15:00)
5 Minutes of Dynamic movement
Then with an empty barbell + band:
3 Rounds of:
5 Hang Power Cleans
10 Hollow Rocks
15 Banded Pull-aparts
Then,
Review pull-up training
C) Strength (15:00 – 30:00)
Gymnastics Endurance Week #2
Strict Pull-ups: 3 x submax: Rest 2:00
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
D) Metcon (30:00 – 55:00)
4 Rounds for total time:
10 Hang Power Cleans (135, 95)
20 Calorie Bike
25 Abmat Sit-ups
Rest 90s.
L3: (115, 75)
L2: (95, 65)
L1: (Bent-Over Rows in Place of HPC w. a lightweight)
*Alternate Options:
Bike = Replace with 15 Calories on the Rower or 300m Run
20:00 Cap
E) Extra Credit (55:00 – 60:00)
DB Floor Press: 3 x 30. Rest 60s.
– Go light. These should be UB sets. Around the 15th rep it should start to burn.