7.26.18 Thursday

PERFORMANCE/FITNESS
A. Choose an Option x 15 minutes of Work
Gymnastics Skill Work or BodyBuilding Work
Gymnastics Skill Work
Choose 1 Focus
Kipping (Pullup, Chest to Bar Pullup, Muscle ups or Toes to Bar)
A. Scap Pullup @3030 x 4-8 reps x 2 sets
B. Kip Swings x 5-7 reps x 3 sets
C. Kipping Builds (Kip Swing + 1/4 Way up (Pull or knees), 1/2 Way up, 3/4 Way up, + Full ROM) x 3 sets
D. Every minute on the minute x 5 minutes  – Choose a Manageable Rep Range for Both Strength & Technique
Kipping Handstand Pushup
A. Back to Wall Handstand hold x 20 seconds x  2 sets
B. Headstand hold x 15 second x 3 sets (Freestanding or Against Wall)
C. Kick up + Head lower + Leg Lower in Deepest Position + Kick out x 2 reps x 2-3 sets **Focus on Legs Pulling in Strong + Full Extension in Glutes**
D. Every minute on the minute x 5 minutes  – Choose a Manageable Rep Range for Both Strength & Technique
Handstand Walk 
A. Back to Wall Handstand Hold x 20 seconds x 2 sets
B. Back or Stomach to Wall Shoulder Taps x 5-7/side x 3 sets **Lifting any area of the opposite hand is progress here, work to touching your shoulder**
C. Handstand Kick ups + 3s hold x 3-5 reps x 2-3 sets (Freestanding or Against Wall)
D. Handstand Walk x 5 minutes of Work – Use Spotter if Necessary
BodyBuilding Work 
3 Sets:
Seated DB Press x 8 – 12 reps
Single Arm DB Row x 8 – 12/arm
Russian Twist x 20 – 30/side
Rest 60 seconds btw sets
3 Sets
Dumbbell Hammer Curl x 8 – 12 reps
Reverse Grip PVC Pressdown x 8 – 12 reps
FLR x 20-30 seconds
Rest 60 seconds btw sets
B.  “Why not have an IWT?”
8 Dumbbell Push Press
10 seconds Max Jumping Squat
90 second Row for Max Meters (425/350m)
Rest 2 minutes x 3 sets
-rest 4 minutes-
10 Front Rack Dumbbell Lunge alternating legs
10 seconds Max Jumping Lunge
90 seconds Assault Bike for Cals (30/20)
Rest 2 minutes x 3 sets
C. Decompression x 1-2/side
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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