THURSDAY 19/05/16

Category Archives: Skills

THURSDAY 19/05/16

By Jaime Webb | Published May 18, 2016

Preparation 10m Handstand Walk 10 Pistols 10 Toes to Bar 3 sets Skills Kipping Pull-ups Chest to bar Pull-ups Butterfly Pull-ups Conditioning Row 1000m @ 22 s/m Rest while partner works Row 800m @ 24 s/m Rest while partner works Row 600m @ 26 s/m Rest while partner works Row 400m @ 28 s/m Rest […]

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THURSDAY 12/05/16

By Jaime Webb | Published May 11, 2016

Preparation 5 Tap Swings 5 Single Leg Box Squats 5 Hollow Rock 5 Hollow Arch 4 sets Skills Pull-ups – Kipping, Chest to bar, Butterfly Pistols Conditioning Minute 0-2 400m Run + Max Pistols or Air Squats Minute 3-4 HSPU or Push-up Minute 4-5 Pull-up (choose any style) or Ring Row Rest 60 sec 3 sets

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THURSDAY 05/05/16

By Jaime Webb | Published May 4, 2016

Preparation 60 sec Double-under practice 7 Tap Swings 7 Press-ups 3 sets Skills Muscle-ups – Kip – Transition – Dip Conditioning Rowing technique then 500m Row 25 Wall Ball 50 Double-unders 25 Wall Ball 50 Double-unders Rest 3 minutes 2 sets *Aim for unbroken WB & DU

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THURSDAY 21/04/16

By Jaime Webb | Published April 20, 2016

Before class Get warm Shoulder & upper back preparation Class warm-up 5 Roll to candlestick 5 Kipping pull-up/Tap Swings 20 Double-under, unbroken 3 sets 5 sec Freestand HS/20 sec wall hold 5 Toes to Bar/Kipping knee raise 20 Double-unders, unbroken 3 sets Skills Rowing Hand Stand Press-up Workout In teams of 4: 4800m Row Change […]

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THURSDAY 14/04/16

By Jaime Webb | Published April 13, 2016

The Skills sessions are designed for you to focus on skill development and the pre-requisite requirements for that skill (balance, coordination, stability etc.). The intensity & volume is deliberately lower than the other sessions through the week. This enables you to continue to practice, while still recovering from the stresses of your training. Before class […]

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THURSDAY 07/04/16

By Jaime Webb | Published April 6, 2016

GYMNASTICS Before class Get warm Shoulder & upper back preparation Class warm-up Handstand hold; 20 sec Roll to Candle Stick; 20 sec Hanging L-Sit; 20 sec 3 sets Skills Handstands Rope Climbs Pistols Strength In pairs: 2 min AMRAP: Pistols 2 min AMRAP: Wall Walks 2 min AMRAP: Rope Climb 2 sets

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