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:
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)
Ring dips: 22, blue band
C2B chin-ups: 15
Legggsss: 7:32, 135#
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!!!
CTB 7-7
Dips 8-9 blue band
Got 6 DL in round of 15 wasn't feeling very good :(
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