Gymnastics Skills Warm-Up
If you are not familiar with the No Zone, please watch this video.
If you are not familiar with the Rising Muscle-Up to Rowing Muscle-Up technique, please watch this video
.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Snap Pull Swings
x 5 reps
Interval 2 – Snap Pulls x 10 reps
Interval 3 – Pop Swing x 5 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Rowing Transition Lifter Swing
x 1 rep
Interval 2 – Rowing Ring Muscle-Up x 1 rep
*Please utilize the Cast Swing for each interval.
A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
B.
Three sets for max reps of:
60 seconds of Power Cleans (115/75 lbs)
Immediately followed by…
60 seconds of Push Press (115/75 lbs)
Rest 15 seconds
30 seconds of Box Jump-Overs (24″/20″)
Rest 15 seconds
30 seconds of Assault Bike (for calories)
Rest 2:30 minutes
*Please note the immediate transition between the first two movements, then the 15 seconds between the Push Press, Box Jump-Overs and Assault Bike.
C.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed