November 22, 2018 – Gymnastics Strength

November 22, 2018 – Gymnastics Strength

Level 1

Skill

Level 1 – Kipping Pattern on floor
Level 2 – Bar Muscle Up on floor

A. 12 minute EMOM of Barbell Incline Skull Crushers, Dumbbell Flies, and Dumbbell Hammer Curls

Every 1 minute for 12 minutes (4 rounds):
Minute 1
10-12 Barbell Incline Skull Crushers
Minute 2
Max Dumbbell Flies
Minute 3
16 Dumbbell Hammer Curls @ 80 kg

– Alternating reps
– Moderate load
– DB Fly 40s of work

B. For Time: Barbell Hip Thrusts

For Time:
100 Barbell Hip Thrusts @ 60 kg

– Sets of 20 minimum
– Every break = 30s GHD Hollow
– 40-60kg

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