Warm-Up | Performance
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
A. 6×225,245,265,275,5×285
8×255, 8×255
B. 6,8,13
4,7,10
4,6,11
85/100/115/125/130
115*7×2
Hspu 5/7)5
Pu 10/9/10
Ttb 16/16/13
A.
175
160×8/10
B.
6/6/6
9/9/11
13/11/15
Track workout.
2 miles overall
A. Tempo bench press up to 165
max reps: 7, 6
a. 115-125-135-145 somehow i messed up my timer and didn’t have a 5th set oh well plenty hard
3×2 at 130 8/9
b. 24″ box hspu with green band
hspu 4/4/4
strict pullups 9/8/6
TTB 10/10/10
so hard
A. Floor press with 25s
B. Did 5 bbjo every round
5-8 reps of other movements
A: 60kg.
A1: 10/7
B:
R1: 9BBJO – 2/2/5
R2: 7BBJO – 2/3/5
R3: 7BBJO – 2/5/5
A. BP 77’5
At 67’5: 10/9
B. Shspu 9/5/6
Strict pull ups 11/12/7
Ttb 12/15/10