*Programming Note*
The gymnastics programming is geared towards two goals: a strict muscle up and a handstand push up. We are going to slowly but surely develop pushing and pulling strength through tempo and positional work. There will be a lot of time under tension here. Focus on your shapes, be patient and willing to step back and rebuild the foundation.
Strength
4 Sets:
- 4-8 Push Ups @ 5015
- 10-20s False Grip Hold (hanging or ring row)
Rest as needed between exercises.
*We are working hard to develop good push ups this cycle. Focus on your positions. Stay hollow throughout and protract the shoulders at the top.*
Complete all 4 sets of the above then move on to:
4 Sets:
- 4-8 Ring Pull Ups (or Ring Row) @ 3111
- 10-15 Banded Tricep Extension
Rest as needed between exercises.
Conditioning
Complete as many rounds as possible in 10:00:
- 200m Run
- 1 Wall Walks
- 200m Run
- 2 Wall Walks
- 200m Run
- 3 Wall Walks
Continue in this pattern until the 10 minutes has expired.
Wall Walks are for skill. This is not Festivus. Rupert is watching.
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.