22.07.07

INTENDED STIMULUS

Build strict gymnastics strength.

Athletes should increase load across the 5 sets.

Perform 5 weighted strict pull-ups and perform 5 strict ring dips.

All RX reps should be performed unbroken.

Athletes may come close to failure on the 4th and 5th sets.

Rest 1:30 between sets

RX

5 sets for load:
:30 – 5 weighted strict pull-ups
:30 – 5 weighted strict ring dips

LEVEL 2

5 sets for reps:
:30 strict pull-ups
:30 strict ring dips

LEVEL 1

5 sets for reps:
:30 banded pull-ups
:30 box dips

SKILL WORK

Post-workout:
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.

STRETCHING

3 sets:
:20 banded shoulder stretch/side
20 banded pull-aparts

WHITE BOARD BRIEF

Target load | Heavy 5 reps relative to the athlete.

Today’s workout is centered around building strict gymnastics strength. We’re performing a classic push/pull combination with the use of strict pull-ups and strict ring dips.

Athletes should start with a moderate weight and attempt to build to a heavy 5 reps for both movements. Athletes may approach failure on the 4th and 5th rep on the final set.

All of the RX reps are to be performed unbroken each time.

Be mindful of how much weight you add to each set. Smaller jumps of 5-10 lb is a smart approach for most.

Athletes who can’t add load to these movements should try to perform them with their body weight. If that is still too much, banded movements are a great option.

Rest 1:30 between sets.

Once we complete today’s strength portion, we will be performing bike sprints.