23.01.31

INTENDED STIMULUS

Complete 5-7+ rounds.

Light KB and barbell.

Perform unbroken sets of KB swings and lunges.

Fun gymnastics heavy day. Encourage athletes to get uncomfortable and work on weaknesses.

Test athletes’ skills under fatigue.

Reps will vary depending on how athletes tackle this one; some will shoot for higher intensity and some will shoot for strengthening their weaknesses and struggling through tougher versions of the movements.

If athletes can crush the gymnastics movements, encourage them to go strict.

RX

3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

LEVEL 2

3 rounds for reps:
1:00 pike push-ups
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

LEVEL 1

3 rounds for reps:
1:00 seated DB press
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

SKILL WORK

Pre-workout:
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10

STRETCHING

3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs

WHITE BOARD BRIEF

Target reps | 30-60 reps.

Today’s workout is nice and gymnasty. Try to get a little uncomfortable and push yourself to strengthen a weakness.

If gymnastics movements are in your wheelhouse, move through this workout with strict and virtuous versions of both the handstand push-up and ring dip.

We will work in some ring dip skill work before starting the workout.

Choose a DB weight that challenges you but still allows you to prioritize going for a challenging version of the gymnastics movements.