2014-12-09

GAMES TRAINING - SESSION 4

- This workout can be done Tuesday during Open Gym ONLY IF YOU did the Session 3 workout on Sunday OR you can do Session 4 on Thursday night at 7:30pm...
- If you DID NOT do Sundays workout you can perform that one during Tuesday at Open Gym as well...

Session 4:
Skills: Kipping Practice (3 rounds through all)
- 1st 90 seconds - Work Kipping CTB Pull Ups OR Muscle Ups
(Feel free to work some MU progressions beforehand even if you can't do them yet)
- 2nd 90 seconds - DU practice (10-50 unbroken) OR Box Jump Rebounding Practice (5-10 smooth reps)
- 3rd 90 seconds - Kipping HSPU practice (4-6 & 6-10 reps)

Strength:
Front Squat - 5 sets of 4 reps @ 80% 1RM (All Sets)
(2:30 clock per set)

Assistance Strength:
20 DB Hip Raises on a Bench (55#+/85#+)
combo w/
15 Ring Rows (Feet on a 20" Box)
combo w/
:20 Weighted Hollow Hold & :15 Weighted Side Bridge
(Start with a 10# plate and see how it goes)
* 3 times through with 30-60 seconds rest between each exercise

2 comments:

Brianne Kemp said...

3 C2B per round
25 DU per round
3 HSPU attempts per round (3 ab mats)

Front Squats at 135#

And the assistance strength was probably the worst part of the whole workout. :-/

Rachel said...

3 CTB, 10-130 DU, 2-3 HSPU 1 ab mat

Front squats 145#