MONDAY 01/02/16

Category Archives: Gymnastics

MONDAY 01/02/16

By Jaime Webb | Published January 31, 2016

A. 3 sets: 5 Goblet Squats @ 30X1 Tempo 10 Strict Ring Rows 10 Russian Kettlebell Swings 5 Wall Walks B. Front Squat 1RM C. For Time 21 Deficit Pushups 15 Deadlifts (100/70) 9 Strict Chest-to-Bar Chinups 3 rounds *Controlled lower on chin-ups, reps only count when return to hanging hollow finish.

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TUESDAY 12/01/16

By Jaime Webb | Published January 11, 2016

A. 10 minutes @ easy pace: 2 lengths High Knees 2 lengths Butt Kicks 5 Muscle-Up Transitions on Low Rings 10 Hollow Rocks 10 Thrusters, light B. 4 sets of max muscle-ups; rest 2 minutes between sets *If working towards muscle-up, perform max set of strict ring pull-ups followed by max set of strict ring dips […]

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THURSDAY 07/01/16

By Jaime Webb | Published January 6, 2016

A. Complete the Following in Any Order: 50 Russian Kettlebell Swings (25 light, 15 moderate, 10 heavy) 30 Pushups 30 V-Ups or Tuck-Ups 100 Double Unders B. Deadlift; 3 reps on every 2 minutes for 10 minutes C. AMRAP 16 20 Burpees, jumping onto 20kg bumper plate 20 Toes-to-Bar

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TUESDAY 22/12/15

By Jaime Webb | Published December 21, 2015

A. Coaches’ Choice B. Volume accumulation 5 min: Chest to Bar Pull-ups Every break complete 30 DU 5 min: 2 Legless Rope Climb 5 cal Assault Bike 5 min: 5 Strict HSPU 5 Pistols (each side) 5 min: Toes to Bar Every break complete 15 Hollow Rock

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TUESDAY 08/12/15

By Jaime Webb | Published December 7, 2015

A1. Coaches’ Choice A2. Shoulder/Thoracic Mobility B. In 6 minutes complete: 1. Max set Toes to Bar 2. Max set Press-ups 3. Max set Pull-ups 4. Max set Double-unders 5. Max set Hollow Rocks Rest 3 minutes 3 sets Score is total reps in each movement C. Flexibility

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FRIDAY 04/12/15

By Jaime Webb | Published December 3, 2015

A1. Coaches’ Choice A2. Shoulder/Thoracic Mobility B1. 5 minutes: 2 Press; Build to heavy set B2. 5 minutes: 2 Push-Press; Build to heavy set B3. 5 minutes: AMRAP TnG Push-press @ 65% of B2 C. For time: 40 Alternating Pistols 30 Toes to Bar 20 Ring Dips 10 Strict Pull-ups Rest 3 minutes 10 Strict Pull-ups […]

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TUESDAY 24/11/15

By Jaime Webb | Published November 23, 2015

A1. Coaches’ Choice A2. Shoulder/Thoracic Mobility B1. 3-5 Strict HSPU or 6-8 KB Press B2. 3-5 Strict Pull-up or 3-5 Negative (5 sec lower) 4 rounds; Rest as needed btw sets C1. 4-6 Kipping HSPU or 6-8 KB Thruster C2. 4-6 Kipping Pull-up or 6-8 Kip Swing 4 rounds; Rest as needed btw sets D. […]

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TUESDAY 03/11/15

By Jaime Webb | Published November 2, 2015

A1. Coaches’ Choice A2. 12 Scap. Pull-ups 12 Scap. Press-ups 12 Walk Lunges + twist 3 rounds B. Pull-up practice – Strict pull-up – Kipping/butterfly – Muscle-ups C. 6 rounds for time: 8 Push-Press (50/30) 12 Toes to Bar 24 Double-unders

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STRENGTH – WED 30/09/15

By Jaime Webb | Published September 29, 2015

For time: 15 Deadlift (100/70) 12 HSPU 3 rounds Rest 6 minutes 12 Front Rack Lunges (60/40) 12 Toes to Bar 3 rounds Rest 6 minutes 12 Pull-ups 15 Thruster (40/30) 3 rounds

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MET CON – TUE 29/09/15

By Jaime Webb | Published September 28, 2015

A. Shoulder Mobility & Stability B. Pull-up development – Advanced Ring Row – Strict Pull-ups – False Grip Ring Pull-ups C. 30 KB Swings 30 Wall Ball 400m Run 20 KB Swings 20 Wall Ball 400m Run 10 KB Swings 10 Wall Ball 400m Run

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