Thursday April 28th
22.04.28
INTENDED STIMULUS
12:00-17:00.
Build strict gymnastics strength while moving fast during the box jumps. The wall walks, knees-to-elbows, and toes-to-bars should be slower movements.
Perform sets of 5-10 reps at a time for the strict movements.
Perform sets of 10+ reps during the box jumps.
Complete 3-4 wall walks in 1:00.
RX
For time:
10 wall walks
30 box jumps (24/20 in)
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
LEVEL 2
For time:
5 wall walks
30 box jumps (20/18 in)
20 strict knees-to-chest
30 box jumps
20 strict toes-to-chest
30 box jumps
5 wall walks
LEVEL 1
For time:
10 inchworms on a box
20 box jumps (18/12 in)
20 strict hanging knee raises
20 box jumps
20 strict hanging knee raises
20 box jumps
10 inchworms on a box
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation
WHITE BOARD BRIEF
Target time| 12:00-17:00
Today’s workout will be a slower, smoother pace for most athletes, which is nice before Manion. The goal is to focus on performing the best range of motion possible for each movement, especially the strict ones.
This workout will come down to your athletes’ ability to push through muscular fatigue, specifically on the strict-knees-to-elbow and strict-toes-to-bars. These movements will become hard as they are back to back. Advise athletes against swinging.
Your athletes should be able to hold sets of 5-10 reps unbroken on the strict movements. They should be able to perform 10 box jumps before taking a break.
Advise athletes to use the box jumps to pick up the pace during the workout, especially if they’re aiming for this to become aerobic.
If an athlete can’t finish 10 wall walks in less than 2:30, they should scale the reps or range of motion. Athletes should aim to complete 3-4 wall walks each minute.
