23.05.23

INTENDED STIMULUS

Loaded gymnastics day!

Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up. Rest 2:00-3:00 between sets.

20:00 total clock

RX

For load:
3-2-2-1-1-1-1:
Weighted pull-ups

LEVEL 2

7 sets for reps:
Max-reps strict pull-ups
– Athletes who can perform 5+ pull-ups should perform this workout RX’d.

LEVEL 1

7 sets for reps:
1-5 banded strict pull-ups or partner assisted pull-ups
– Athletes who can perform at least 1-2 strict pull-ups should perform the intermediate option.

SKILL WORK

Post-workout:
EMOM 6:
Minute 1 | :30 strict toes-to-bars / knees-to-waist
Minute 2 | :30 push-ups / box push-ups

STRETCHING

1:00 lat foam roll/side
1:00 child’s pose

WHITE BOARD BRIEF

Target load | Relative to each athlete.

Today, we have a fun gymnastics heavy day.

It’s important not to overlook the importance and benefit of loaded gymnastics movements. Take today on with full focus, and you’ll see the proof of that!.

You’ll each find heavy sets of 3, 2, and then 1-rep-max weighted pull-up, resting 2:00-3:00 between sets.

It can be easy to miss full range of motion as loads get heavier. Think about extending your elbows at the bottom and squeezing for :01 at the top of each rep at lighter loads with your chin down and your neck neutral to instill good habits at heavier weights.

We’ll wrap the day with some strict toes-to-bar and push-up EMOM work.