Gymnastics Skills Warm-Up
If you are not familiar with proper hand placement for handstand work, please watch this VIDEO.
Two sets of of:
Single Leg Thigh Taps x 40 reps
Rest 30 seconds, and then. . .
Strict Handstand Push-Up x max reps (unbroken, 40 second cap)
Rest 30 seconds, and then. . .
Headstand Kip-Up to Handstand on Wall x 10 reps
Rest 60 seconds
Followed by. . .
Three sets of:
Handstand Marching x 50 reps
Rest 30 seconds, and then. . .
Wall-Facing Split Handstand Hold x 40 seconds
Rest 60 seconds
Followed by…
One set of:
Handstand Walk x max distance (unbroken)
Rest 30 seconds, and then. . .
Box Bridged Handstand Push-Up
x max reps (unbroken)
Rest 30 seconds, and then. . .
Nose-To-Wall Handstand Hold x max effort
A.
Every 3 minutes, for 15 minutes (5 sets):
2 Front Squats + Jerk
*Sets 1-3 = 85-90 of 1-RM Clean & Jerk
*Sets 4-5 = 90-95% of 1-RM Clean & Jerk
B.
Complete as many rounds and reps as possible in 25 minutes of:
120 Calorie Row
60 Wall Ball Shots (30/20 lbs)
30 Muscle-Ups
C.
Three sets of:
V-Up to V-Sit x 12 reps
Plank Hold x 60 seconds
Straight Body Ceiling Reaching Crunches x 20 reps
Rest as needed
Warmup done (more or less).
A. 2FS+J: 70, 72, 75, 77, 80 kg
B. Cut reps in half 60+30+15 (MU->PU). 3R+row+15WBS
C. no time
Warm up done.
A. FS: 235×3, 245×3, 255×2, 265×1, 275-f, 245×3/225×4.
B. 1+9. 6:45 row.
C. Done.
Gym.
Done scaling some exercises in reps.
B.
1-2-3@103kg ✅
4@108kg ✅
5@115kg ❌
C.
1 RND + 105 cal
Second round of row is absolutely a suicide
D.
Done
gymnastics done…love this stuff!!!! It has really improed my balance, strength…now if i can learn how to breath and not hold my breath….that would be something!! LOL!!
A. 120/120/120/125/130
B. 1 round +39 cal row, did strict MU transition work.Im gettting stronger in this movement though.
C. Skipped in liew of wedding planning…Im getting married on Saturday!!!!
A.
Every 3 minutes, for 15 minutes (5 sets):
2 Front Squats + Jerk
*Sets 1-3 = 85-90 of 1-RM Clean & jerk 76 kilos
*Sets 4-5 = 90-95% of 1-RM Clean & Jerk 80kilos
B.
Complete as many rounds and reps as possible in 25 minutes of:
120 Calorie Row60 Wall Ball Shots (30/20 lbs)
30 Muscle-Ups
1 round RX
C. Done
Shspu max 22/19/26 on box
60ft hsw
A. 155/165F jerk/165/175F jerk, moved on
B. 1+55cal lots of no rep wbs, Mu in ugly 5s, row took 8:30. Bad training day, ended there.
A. Done
B. 94/100kg
Ran out of time so did a tabata and called it a day
A. Done
B. Built up to a heavy FS double with Ricky earlier up to 215. So I only did jerks tonight up to 205 (100% of my C&J but 86% of my Jerk)
C. 25 min AMRAP:
1mi run
60 WB (30/20)
As man mu as possible in 6min
(1st mike I came in at 6:55, wall balls done 12/18/14/16, got 12 MU first 6 were doubles, second run i only didn’t roughly 900-1000m and came back in with :30 and knocked out 15 wb)
D. Done
A.200/205/210/215/225f
B.WB’sand MU’s- still feeling off today ??♀️
Gymnastics Skills Warm-Up DONE A. Every 3 minutes, for 15 minutes (5 sets): 2 Front Squats + Jerk *Sets 1-3 = 85-90 of 1-RM Clean & Jerk (195 LBS) DONE *Sets 4-5 = 90-95% of 1-RM Clean & Jerk (205 LBS) DONE B. Complete as many rounds and reps as possible in 25 minutes of: (1 ROUND + 61 CAL) 120 Calorie Row 60 Wall Ball Shots (30/20 lbs) 30 Muscle-Ups C. Three sets of: DONE V-Up to V-Sit x 12 reps Plank Hold x 60 seconds Straight Body Ceiling Reaching Crunches x 20 reps Rest as needed My shoulders… Read more »
A.) Sets 1-3 = 240lb x 2/ 245lb x 1
Sets 4-5 = 250lb x 1/ 260lb x 1
B.) completed 1 + 112cal.
Ring Muscle Ups and W.B. @ 30lb
A. Worked up to 95% @150
B. Completed 1 round just seconds under the time cap! Was able to do doubles on my bar mu through 20 reps. First time completing that many bar mu in a workout!
C. Done
Gray job on those bar muscleups!
Gymnastics: Done
A: 190,195,200,205,215 felt super good.
B: Short on time so I did yesterday’s performance work
3RFT: 60DU, 15 Thrusters (95), 10BBJO: 9:55
C:Done
Gymnastics done
A) 225×2/230/235/240#
B) 135/145/155/165/175/185/190/205 (fail)
C) 1+93 RX
D) Done
Bignastics ✅
A) 285-300-305-320-330x
B) 1+163. Did BMU because I need practice with those. Really happy overall. Longer workouts usually aren’t my thing but slowly and surely eliminating weaknesses
C) done
Nice work Zach!
Gymnastics done.
A:
1-3: 135, 140, 140
4-5: 145#
B: 1 + 107 cals.
Done with 20 bar mu.
Good to have you back!
A. 245/260#
B. 1+56 Cals
C. Done
Warm Up: done
A. Set 1-3: 205 lb
Set 4-(: 215 lb
C. 1 round
D. Tomorrow
Gymnastics: ✅
Rest up dude. You’ve been training hard!
A.)275,285,295,300,305
B.) 1+186 Rx
C.) done
Great work getting back to the muscleups!
Thanks!