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Training for Friday, June 1st

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Warm Up
3 Rounds
200m Run
6 Ring Rows with Rotation to Supination
6 Band Good Mornings at Tempo*
6 Gymnastics Squats* with :05 pause on last rep
*Good mornings should be :05 descent each rep and explosive ascent each rep
*Gymnastics squat is feet side by side with knees and legs staying together.
-then-
Pistol Squat Progressions

Gymnastics Skill Work
4 Supersets, keep rest short
10 Pistol Squats
10 1-Leg Floor Glute Bridges
*Based on the progressions in the warm up, members will do the version of the pistol squat that best challenges them that they are able to perform with control.

Workout of the Day
4 RFT
200m Run
8 Strict Chin Ups
200m Run
8 Deadlifts 225/155 (275/185 Comp)
*When picking a deadlift weight, aim for 70-75% of your 1 Rep Max.  For new lifters, choose a weight that will challenge your strength but enable you to maintain your form.

Cool Down
10 Iron Crosses
1:00 Couch Stretch each leg
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side