Gymnastic Strength 15 - 20 Minutes
Strict Pull-ups
5 - 3 - 1 - 1 - 3 - 5 (6 - 4 - 2 - 2 - 4 - 6 if using bands)
*This will be similar to last week, the difference being: this week there is no Chest2Bar requirement, just get your chin over. Go as heavy as you can, but try not to miss any reps.
Then...
4 Rounds For Time:
250m Row
L Hold for 25 Seconds (hang from rig in an L Sit... let's work that grip)
15 Good Mornings (44/33... just the bars)
**7 Minute Cut-off**
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label L Hold. Show all posts
Showing posts with label L Hold. Show all posts
2014-07-28
2013-02-24
SUNDAY WORKOUT
Gymnastics Work for 10 Minutes:
L Sit/L Hang/L Pull-up practice
We aren't going to do a lot of volume on these movements, but instead, just get some practice in, and get a little more familiar with them. Think of them as an extended warmup-ish.
3 Rounds For Time:
*One Arm Kettlebell Overhead Walking Lunges
10 Toes2Bar
*The Reps for KB Lunges:
If using 88#M/70#W = 10-8-6 (10 reps for round 1, 8 for round 2, 6 for round 3)
70#M/53#W = 12-10-8
53#M/35#W = 14-12-10
35#M/26#W = 16-14-12
You will do the first half of your reps for the round with your left arm, then switch for the remainder of the reps, to your right arm.
**6 Minute Cut-off**
L Sit/L Hang/L Pull-up practice
We aren't going to do a lot of volume on these movements, but instead, just get some practice in, and get a little more familiar with them. Think of them as an extended warmup-ish.
3 Rounds For Time:
*One Arm Kettlebell Overhead Walking Lunges
10 Toes2Bar
*The Reps for KB Lunges:
If using 88#M/70#W = 10-8-6 (10 reps for round 1, 8 for round 2, 6 for round 3)
70#M/53#W = 12-10-8
53#M/35#W = 14-12-10
35#M/26#W = 16-14-12
You will do the first half of your reps for the round with your left arm, then switch for the remainder of the reps, to your right arm.
**6 Minute Cut-off**
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