December 4th, 2018 - Crossfitcove

December 4th, 2018

Hey athletes!  A good amount of Gymnastics Accessory after tomorrow’s benchmark workout.  Most of this is pulling work specifically for the lats and middle back.  The big focus for this accessory work is mind-muscle connection.  If you can’t feel your lats/mid-back working and creating tension during gymnastics movements such as Pullups and Muscle Ups then there is a disconnect.  Use these movements to help develop that mind-muscle connection while being able to feel the correct muscles working.  The movements should be smooth and controlled.  Use whatever band and tension you want to get the desired stimulus.

 

GYMNASTICS ACCESSORY

 

4 x 10 Banded Lat Pulldowns (3 sec pause each rep)

4 x 10 Straight Arm Banded Lat Pulldowns (3 sec pause each rep)

4 x 10 Banded Seated Row (3 sec pause each rep)

4 x 30 sec Ring Dip Support Hold

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