Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared.
- 15-20 cal warm up on any machine.
- 20 PVC pipe disclocations
- 20 PVC pipe OHS
- 30 sec couch stretch
- 30 sec pigeon stretch
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Warm up phase:
- 10 cal Assault Bike
- 10 banded pull through
- crab walk gym length
- 10 lunges with adductor band
- Curtsey lunge gym length
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A) Mad Cow Squat 5x5. Week 2
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B) Gymnastics Strength work:
Black Belt:
- 10min AMRAP
- 1,2,3,4,5,6...
-- strict PU
- 2,4,6,8,10,12...
-- strict ring dip
Blue belt:
- every 2mins for 5 rounds (10min total)
- 1 max set strict PU
- 1 max set of dips
Red belt:
- accumulate 30 banded PU
- accumulate 30 banded dips
Yellow/White Belt:
- 10min AMRAP
- 50 banded lat pulldown
- 50 ring row
- 50 Z-press
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C) Gymnastics pump finisher:
Black/Blue/Red belt:
- 1 set to failure of ring rows
- 1 set to failure of push ups
Yellow/White belt:
- 1 set to failure of banded rows
- 1 set to failure of DB bench press