GYMNASTICS SKILL:
First thing...
Pick your biggest goat out of all the movements listed:
1. Handstand Push Ups (Strict - Men, Kipping - Women)
2. Kipping Pull Ups (As little band as you can manage)
3. Bar OR Ring Muscle Ups
4. Ring Dips (Strict Only)
Practice the one you pick for 10-15 minutes to figure out form issues...
Second thing...
Pick a number of reps that you can complete each minute on the minute for 10 full minutes with no missed reps OR significant breakdown in form... Usually 3-5 reps or so...
Third thing...
DO IT!
WORKOUT CHALLENGE:
In heats of 4-6 athletes matching up by speed so we see some fast times...
Perform up to TWO all out, max effort 400m sprints to try to get on the record board...
Rest as much as needed between your first & second attempt if you choose to try again...
POST YOUR WEAKNESS WORKED ON, TOTAL REPS COMPLETED OVER THE TEN MINUTES & YOUR 400m TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
8 comments:
13 ring muscle ups (3 in a row - PR)
1:08
30 HSPUs
1:23
Double-unders:10 w/o stopping :)
(did a bunch more, but 10 was the most before applying stripes to my a... ...arms)
400m sprint: 1:31 (me no likey, but I am definitely improving)
20 Bar Muscle Ups. Most i've ever done in 10min!
1:04 400m sprint.
32hspu with 1 mat
1:22
dave
20 hspu. 1:22 400m
16 HSPU with 2 ab mats
400: 1:12
18 ring MUs
1:14 400m
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