Gymnastics Skills Warm-Up
If you are not familiar with the False Grip for rings, please watch this video.
If you are not familiar with the Cast Swing, please watch this video.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing x 4 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep
A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
B.
Four sets of:
Bench Press x Max Reps @ 70% of 1-RM
Immediately followed by…
20/15 Calorie Assault Bike Sprint
Rest 3 minutes
*Bench press sets should be until failure, make sure you have a spotter.
*Assault Bike sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.
C.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed