Sunday October 30th
22.10.30
TRUNK OR TREAT TONIGHT 4-5:30PM
BRING YOUR KIDS, DECORATE YOUR CAR, HAND OUT CANDY, HAVE SOME FUN.
INTENDED STIMULUS
Athletes need only to be able to meet the range of motion to perform the toes-to-bar reps and ring dips as prescribed.
Handstand walks in 5-10′ segments at a minimum.
Slow and controlled hip and back extensions; Fewer reps are better.
Gymnastics-biased test at the end of a month skewed towards building gymnastics capacity.
RX
For reps:
1:30 max reps toes-to-bars
1:00 rest
1:30 max reps ring dips
1:00 rest
1:30 max reps good mornings (65/45)
1:00 rest
1:30 max distance handstand walk
LEVEL 2
For reps:
1:30 max reps knees-to-armpits
1:00 rest
1:30 max reps strict dips
1:00 rest
1:30 max reps good mornings (45/33)
1:00 rest
1:30 max reps shoulder taps against a wall (back or belly facing)
LEVEL 1
For reps:
1:30 max reps hanging knee raises
1:00 rest
1:30 max reps box dips
1:00 rest
1:30 max reps good mornings (33/15)
1:00 rest
1:30 max reps shoulder taps in a plank
SKILL WORK
Post-workout:
1 set:
Max distance double-KB farmers carry
– Use a pair of KBs that you can perform at least 200-meters.
STRETCHING
3 sets:
10 ATY raises
5 reach, roll, and lift/arm
WHITE BOARD BRIEF
The last day of the week is an opportunity to test your’ gymnastics capacity after a month of focused training towards it.
This workout is more of a “test” than it is a workout. It’s intended to give you insight as to where your capacity is relative to these movements.
As long as you can touch your toes to the bar and use full range of motion on your dips, you can do those elements as RX’d. Shoot for 20+ reps, but it’s okay if you are closer to 10.
Complete 5-10 feet at a time when handstand walking. If that’s not feasible, scale to wall walks or shoulder tap variations.
