SUNDAY WORKOUT

WORKOUT:
* There Will Be A 2:00 Continuously Running Clock... During This Clock We Will Rotate Between The Following Four Skill Movements

1. Kipping Pull Ups OR For Those That Have These Bar or Ring Muscle Ups
REST 30 SECONDS
2. GH Raises
REST 30 SECONDS
3. Handstand Push Up Variations (Box Assisted, Wall Walks, Facing Wall, Etc)
REST 30 SECONDS
4. Core Movement (Hollow Holds OR Rocks, Knees 2 Elbow, GHD Sit Ups, Or Toes 2 Bar)
REST 30 SECONDS
* Repeat This Cycle For 4 Rounds (40 Total Minutes)

Get Some Volume In For All The Movements, But Don't Let Things Get Sloppy... This Is Strictly Skill Practice Where You Are Working To Get Better At All These For Future Workouts...

POST WHAT YOU WORKED ON AND THOUGHTS TO COMMENTS

THURSDAY WORKOUT

WORKOUT: 
Gymnastics Skill Day!
*30-45 Minutes* 

Pick One Of The Following Areas To Concentrate Your Skill Work On...
1. Kipping Pull Ups (Assisted, Unassisted, Chest To Bar, Or Butterfly)
2. Handstand Push Ups (Holds, Facing The Wall, Away From The Wall, Depth, Positioning, Etc)
OR
3. Ring Skill Work (Dip Variations OR Muscle Up Progressions)

You May Continue Work On Your Weakness From Prior Gymnastic Days OR Start On Something New...

Prior Weakness Work Can Be Found HERE ... Look Under The Comments Section

Once Your Finished Working The Above Movements... 

Tabata Double OR Single Unders (20 Seconds Of Work Followed By 10 Seconds Of Rest)
8 Total Rounds
* Your Score Is Your Lowest Number Of Reps Completed *

POST HOW YOU IMPROVED TODAY ALONG WITH YOUR TABATA SCORE TO COMMENTS

SATURDAY WORKOUT

WEAKNESS/SKILL WORK: 
It's Been A While So Check Back To The Last Time We Did This & Add A Little More Work On...
CLICK HERE
* Same Set Up As Before... Perform Reps Each Minute On The Minute After Doing 10 Minutes Of Skill Practice For The Movement You Are Going To Working On...

WORKOUT: 
Mystery Team Workout... Come In & Find Out!
* Groups Of 3-5 * 

Let's Get A Lot Of People In Tomorrow Morning! 9AM Sharp!

POST YOUR WEAKNESS ALONG WITH YOUR TEAMS WORKOUT RESULTS TO COMMENTS

SUNDAY WORKOUT

Three Parts Today!

Part 1: 
GYMNASTICS WEAKNESS: (5 Mins Practice / 10 Minutes (10 Sets Of 1 Minute Clock))
Add A 5-10 More Total Reps From 10 Days Ago... CHECK HERE

Part 2: Based Off Of What You Did On Part 1 
STRENGTH: (15 Minutes To Complete)
If You Did A Pull On Part 1 Then...
DB Press (No Leg Drive)
5-5-5-5
OR
If You Did A Push On Part 1 Then...
Weighted, Strict OR Band Assisted Pull Ups
- Weighted - 3 Reps (5 Sets) - Check HERE
- Strict - 5 Reps (4 Sets)
- Band Assisted - 10 Reps (3 Sets)

Part 3:
WORKOUT: (15 Minutes To Complete)
400m ALL OUT SPRINTS - LAST TIME
* 3 Attempts *
** Start A New Sprint Every 4:30 **

GOAL: As Fast As Possible, But Also CONSISTENT!

POST TOTAL REPS OF WEAKNESS WORK, ALL STRENGTH WORK DONE AND ALL 400M SPRINT TIMES TO COMMENTS

WEDNESDAY WORKOUT

... Loving These Early Postings... Right?

WEAKNESS/GYMNASTICS STRENGTH: 
Pick ONE Of The Following & Work On It Each Minute On The Minute For 10 Minutes
* Add A Rep OR Two Onto Each Number To Be Performed Each Minute Compared To The Last Time
1. Pull Ups (Any Type - Strict, Kipping, Chin To Bar, Chest To Bar...)
2. Handstand Push Up (Holds OR Reps)
3. Any Ring Work (Muscle Ups OR Dips)

STRENGTH: 
Low Bar Back Squat
5-5-5-5-5
* Add 5-10# Onto Your FINAL TWO Sets Compared To What You Did HERE (6-29-2011)
** Take You Time & Really Perfect The Hip Drive With Heavier Weight

POST WEAKNESS WORK AND FINAL SQUAT WEIGHT TO COMMENTS

SUNDAY WORKOUT... HAPPY FATHER'S DAY!!

WEAKNESS: 
Do The Same Gymnastics Movement You Performed Last Sunday, But Advance It...
- Example: If You Did A 20 Second Handstand Hold Facing The Wall Last Week Then Do A 25-30 Second Hold This Week OR Add More Reps Onto What You Did Last Week
* Again, You Will Perform A Specific Rep Number Each Minute On The Minute For 10 Minutes

POWER: 
Ground To Overhead - 2 Rep Max - Check Your One Rep Max From January HERE
* You Have The Remaining Time To Use To Get The Heaviest Weight You Can For TWO Reps
** One More Catch... You Must FULL SQUAT The Weight Before Going Overhead

Warm Ups Are As Follows:
Perform The Bergener Warm Up First (PVC, 25#, 45# Only)(Make Sure To Take A Clean Grip)
1. Front Squat X2 Reps
2. Tall Clean X2
3. Down, Up and Shrug (Create Some Momentum On The Bar - Make It Float Up) X2
4. Down, Up and Shrug + High Pull (Bar Close To Chest & Elbow High) X2
5. Down, Up, Shrug + Full Squat Catch (After Catch - Push Press, Push Jerk and Split Jerk X1 Each)

After The Bergener Warm Up Do 1 Set Of 4 Reps With Around 50% Of Your Max, Then 3 Reps With 60% Before Doing Sets Of TWO REPS The Rest Of The Way...

POST SKILL WORK AND HEAVIEST LOAD TO COMMENTS

THURSDAY WORKOUT

WORKOUT: 
Take 20 Minutes To Work On A Specific Gymnastics Weakness...
We Will Take The First 5-10 Minutes To Work On Specific Movement Mechanics Of Whatever You Pick Under Slow Controlled Conditions and The Last 10 Minutes We Will Put It To The Clock

An Example....
My biggest weakness is Handstand Push Ups
- First 10 Minutes I Would Work on Body Positioning and Maybe Handstand Holds Against a Wall
- Last 10 Minutes I Would Pick A Manageable Rep Number and Perform That Number of Reps Each Minute On the Minute for the Whole 10 Minutes
- Minute 1 - 4 Reps, Minute 2 - 4 Reps, etc

See You All Tonight!