Tuesday, 1/15

Gymnastic Conditioning

10:00 Effort on Athlete's Choice:
Bike Or Row

On the 2:00 - 30% of Max Ring Muscle-Ups Or Pull-ups
On the 4:00 - 40% of Max Ring Muscle-Ups
On the 6:00 - 50% of Max Ring Muscle-Ups
On the 8:00 - 40% of Max Ring Muscle-Ups
On the 10:00 - 30% of Max Ring Muscle-Ups

This is not for score. All athlete's start on the monostructural effort, moving at conversational, moderate pace. Every 2:00, where the clock continue to run in the background, athlete's complete X% of their best ring muscle-up Or Pull-up set.

"Chain Reaction"

3 Rounds:
21/15 Calorie Assault Bike Or Row
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-Ups

Directly into...

3 Rounds:
9 Power Cleans
9 Push Jerks
Rx Barbell - 155/105

Midline

Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm) 
15 GHD Sit-Ups Or AbMat
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups Or AbMat
:30s Double KB FR Hold
15 GHD Sit-Ups Or AbMat

Athlete's choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work.

On the single arm overhead holds, it can be common to find ourselves compensating to one side. This is seen (and felt) through our body leaning left or right in an attempt to place our center of mass directly under the overhead load.

Although this makes logical sense for the body to naturally want to do so, let's fight against this and force our midline to do the work. Square ourselves to the front, cinching the rib cage down, visualizing our midsection as a concrete box.

On the front rack hold, this is completed with either two dumbbells or kettlebells, both held in the front rack position.

Freddy HansenComment