Monday 4-1-19
This weeks marks the beginning of our gymnastics cycle. It’s time
to break it all down and start with building upper body and core
strength. This is the bedrock of building on the dynamic gymnastics
movements most want to progress to (pull ups, dips, muscle ups,
HSPUs, etc.).
You will notice our warm ups, strength work, and gymnastics work,
are heavily biasing towards symmetrical upper and lower body
symmetry. We utilize DBs, KBs, along with single arm, and single leg
work to work through any imbalances we’ve created over time.
TEST
Max UB Strict Pull ups
Then…
AMRAP 10 MIN
30 Double unders
10 snatches
RND 1: 75#/55#
RND 2: 95#/65#
RND 3: 135#/95#
RND 4: 155#/105#
RND 5: 185#/125#
RND 6: 205#/135#
*(if you make it here, complete as many snatches as possible in remainder of time)
SCALED / Intermediate
10:00 AMRAP:
90 single unders
10 snatches
*Weight increases after each successful round.
(45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
55+ RX
AMRAP 10 MIN
30 Double unders
10 snatches
RND 1: 45#/35#
RND 2: 65#/45#
RND 3: 95#/65#
RND 4: 115#/85#
RND 5: 135#/95#
RND 6: 155#/105#
Beginners
AMRAP 10 MIN
30 single unders
10 snatches (45#/35#)
*Focus on slow and controlled snatch technique each round.
2019 03 31