2015-01-04

GAMES - SESSION 11

GAMES - SESSION 11

GYMNASTICS ENDURANCE TEST:
1 minute of work & 1 minute of rest (3 total rounds)
- Option #1 - Ring Muscle Ups (6 total minutes)
OR
- Option #2 - 1st work minute (CTB OR Chin Above)

2nd work minute (Ring Dips)
(Repeat this cycle 2 times... 8 total minutes)

We will practice muscle up progressions for 5-10 minutes before we start this one...

WORKOUT: Leggggssss
Deadlift (133#/185#)(50-55% 1RM ONLY!)
21-18-15-12-9
Air Squat
42-36-30-24-18
(8 minute cutoff)

This one should be fast & furious!

Cool down for 6-8 minute on the Bike or Rower once everyone finishes...

Spend some extra time on mobility afterward also!!

6 comments:

Lisa Dempsey said...

Rings w/ skinny blue band: 31
CTB: 11 (no repped myself if I didn't get a true CTB)

6:12 87# (55% of 1RM)

Crystal Stidham said...

Ring dips: 22, blue band
C2B chin-ups: 15
Legggsss: 7:32, 135#

Susannah Dunn said...
This comment has been removed by the author.
Susannah Dunn said...
This comment has been removed by the author.
Susannah Dunn said...

Accidentally did only 2 rounds of gymnastics...

9 C2B, and a lot of not quite C2B (skinny blue/red)

Ring dips: 18 (blue)

1 DL in Rd of 9 @#133. OUCH!!!

Rachel said...

CTB 7-7
Dips 8-9 blue band

Got 6 DL in round of 15 wasn't feeling very good :(