November 29, 2018 – Gymnastics Strength

November 29, 2018 – Gymnastics Strength

Level 1

Skill

Hanging Depressions
Chin Over Bar Holds
Box Pull Backs

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

Every 1 minute for 12 minutes (4 rounds):
Minute 1
10-12 Barbell Incline Skull Crushers @ Max Load
Minute 2
15 Dumbbell Flies @ Max Load
Minute 3
8 Barbell Bicep Curls

– SKULL CRUSHERS ON RINGS
– STANDING BENT OVER DUMBBELL FLY
– 4 Sec eccentric on BB Curl

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

C. Alternating Sets: D-Ball Carry, GHD Sit-Up

4 sets, for quality, of:
C1. D-Ball Carry 100 meters @ Max LoadC2. 15 GHD Sit-Ups

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