NEW GYMNASTICS & STRENGTH CYCLE STARTS TODAY!
As you all know, we try to be very strategic in our approach to developing you all into well-rounded athletes. There is a tremendous of amount of work and thought that goes into our programming for the both the short AND long term. We have just completed a very successful cycle of developing body weight pressing movements (HSPU and Push Ups) and to balance out this work we are excited to start a pulling cycle. This cycle will focus on developing either Pull Us or Ring Muscle Ups.
Regardless of whether you are a gymnastic ninja or still trying to develop the strength for your first Pull Up you will find great value from this cycle. Mondays will continue to be our day to focus on honing those gymnastics skills. Wednesdays, over the past eight weeks, we have focused on developing raw strength through the Deadlift. We are now going to express that strength with power (think of adding speed to that strength) in a Push Press/Jerk complex. We will be developing core strength, shoulder mobility, speed, and overall power through a complex of “2 Presses and 1 Split Jerk”. Wednesday will be the focus of this complex.
You can expect the rest of the week to be filled out with great conditioning, mobility, strength, and skill pieces to further push you to grow as an athlete. You will also find contributory programming to these cycles on these other days, but Mondays and Wednesdays are the primary cycle work days.
Pull Up or Ring Muscle-Up Cycle TESTER
30 Ring Muscle-ups for Time (6 min Cap)
50 Pull Ups for Time (6 min Cap)
***Note- this is just a beginning tester. Take care of your hands so they are good to go for the next few weeks***
6 minute EMOM
Minute 1: 10 ring rows
Minute 2: 10 box dips
(manage breathing, watch for coning on both exercises)
Every 2 minutes for 12 minutes:
1 Heavy Snatch (Power or Squat)
15 KB Swings
Max Burpee Box Jumps
-8 alternating hang DB snatch
-15 Russian KB Swings
-Modified Box Burpee + Step Up (step up on both legs for 1 rep)
Rest as needed – shoot for at least 20 seconds (can pick a volume for BBSUs and maintain that volume throughout)
Coach’s Tip: New Gymnastics cycle is starting tomorrow. You have your choice of Pullups or Ring Muscle-Ups. We will be building off of these over the new few weeks. For the metcon, the weight of the Snatch should be about 70-80% of your 1RM of the variation you choose (Power or Full).
Blair getting a jump start on the cycle!