Friday
1. Warm up
2. Gymnastics work:
In a 10 minute window accumulate 3 mins Handstand hold / Wall Runs (Moneky Runs).
Scaling – Practice getting inverted on the wall.
After this complete:
3 x Max Strict Pullups - 1 Min rest between sets
3. Conditioning:
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans 60kg
6 Press-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
4. Recovery
You can view this workout here and here.
1. Warm up
2. Skill practice: fifteen minutes to work on gymnastics skill of choice:
Single leg squat
Handstand: hold, walks, negatives, push up, kipping
Ring dip
Back lever
Kipping swing
Etc.
3. Conditioning: partner workout, as many rounds as possible in twelve minutes of:
a. Run, 400m
b. As many rounds as possible of:
60/40 kg hang power clean, 5 reps
Burpees, 5 reps
Partner 1 beings with part (a), partner 2 begins with (b). As soon as partner 1 gets back from the run they begin part (b) and partner 2 begins part (a). Score is your individual number of rounds on part (b).
4. Recovery
1. Warm up
2. Skill practise: ten minutes to practise kettlebell technique
3. Conditioning; five rounds for time of:
Handstand walk, 22 m*
Squat, 50 reps
4. Recovery
*I left this in for Derek. However, for the rest of us, we can 'Wall monkey run, 50 reps' instead! Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Good work Paul!
1. Warm up
2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).
Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.
3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Massive congratulations to Elisa and Dean for getting their first pull up today (technically Elisa got her first chin up last week but this was her first pull up); not content with only one on his first attempt Dean then banged out another two! Jeff also got his muscle up back. Great stuff everyone, hopefully you all learned something new today.
Let's see if we can get everyone in to do Wednesday's workout, it's going to be a special one!
1. Warm up
2. Skill training; fifteen minutes to work on:
(a) Handstand
(b) Handstand push up (negative/ strict/ kipping)
(c) Freestanding handstand
(d) Handstand walk
3. Conditioning; three rounds for time of:
Row, 300 m
20/14 lb wallball, 20 reps
Pull up, 10 reps
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
