Warm-Up: 8:00 minutes
2 Sets, For Quality
1:00 Choice Cardio
:30 seconds Medball Thoracic Opener
2 Wall Walks + :10sec Nose to Wall Hold
6/6 Archer Ring Row
10 Ring V-Outs
5 Box Jumps (increase height on second round or box jump all the way overs)
Strength
Push Press (Waves)
Every 4:00 minutes, 3 Sets
3 Reps @ 80%
Rest 1:00 minute and adjust loads
2 Reps @ 85%
Rest 1:00 minute and adjust loads
1 Rep @ 90%+
Gymnastics Skills and Drills : Ring Muscle-Up (10min)
-Choose and Option that best suits your athletes needs today. We can move to a scaled Ring Muscle-Up over just going to Strict Pull-Ups and Dips,
"Camp Hope"
12:00 AMRAP
9 Box Jump Overs 24/20''
7/7 Single Arm Shoulder Dumbbell to Overhead 22.5/15kg
5/3 Ring Muscle-Ups/Bar Muscle-Ups or 7/5 Ring Row + 7/5 Push-Ups
Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00Crossbody Lat Stretch
Optional Accessories
3 Sets, For Quality:
20 Alternating Dumbbell Bicep Curls, Heavy
15 Ghd Weighted Hip Extensions, empty barbell
5 Weighted Pull Ups, wide grip
Athletes choice on loads
This is not for time, when you are working on each movement allow the priority to develop strength.
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