2015-04-13

MONDAY WORKOUT

Gymnastics strength plus a "Bro" workout...

GYMNASTICS STRENGTH: 15-20 minutes
25 reps of STRICT Ring Dips
* Break these up however you like, but you must make it difficult enough so that you CAN NOT complete more than 5 reps per set before you need to rest 1-2 minutes...

5x5 reps, 8x3 reps (close enough :)), 10x2-3 reps, etc

Make these as difficult as you can, but with 90% perfect form!

WORKOUT:
"BRO Fran"
Front Squats
STRICT Presses
STRICT Pull Ups
21-15-9
(10 minutes)

Every person will have their own loading for this one...

The goal is to use 70-75% of your STRICT PRESS 1RM OR 50-55% of your Push Press 1RM if you do not have a STRICT Press 1RM...

You still are required to STRICT Press during the workout even if you use your Push Press 1RM to figure out numbers...

Scale to Pull Up Holds (1-2 seconds per reps) OR Negatives...

5 comments:

CrossFit Hydro said...

Messed with fixing my side hip shift...

"Bro Workout"
- Did the low end of the percentage range and still got dominated :)
- 140#
( 1 full round + 6 Strict Presses with 1 missed rep..)

Biggest set was 4 reps on Presses... Ha!

Grind it out!

JVB

Lisa Dempsey said...

Ring dips: body weight but last 4 were weighted w/ 8#, 8, 10, 8 then last dip was body weight.
1 rd + 23 reps @ 53# (approx. 75% of strict press max)

Leah said...

55# didn't finish 21 rep round. Got 16 strict pull-ups (was. 5 short )

John Dunn said...

Dips 5,5,5,4,3,3 bodyweight
1 Rd + 5 strict presses @ 100#

John Dunn said...

Dips 5,5,5,4,3,3 bodyweight
1 Rd + 5 strict presses @ 100#