TUESDAY
26/08/14

Gymnastics

15 minutes skill work

Handstand Push-up
Muscle-up – bar or rings

Should include technique breakdown using video analysis to identify weaknesses in the movement. Identify areas of refinement and improve efficiency. If you can’t do the movement, work on progressions.

12-10-8

Handstand Press-Ups
Muscle-Ups

Strength

Behind the neck Press
8 reps; 4 sets

10-8-6-4-2
Strict Press (60/30)
L-Pull-up

Engine

For total row time:

500m row
Active Recovery (see below)
Rest 60 sec
4 sets

Active recovery:

Set 1:
2 sets of: 10m Bear Crawl Forward; 10m Bear Crawl Backward; 20 sec handstand

Set 2:
2 sets of: 10m Superman Crawl Forward; 10m Superman Crawl Backward; 20 sec handstand

Set 3:
2 sets of: 10m Crab Walk Forward; 10m Crab Walk Backward; 20 sec handstand