A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today’s gymnastics superset entails ”sub-maximal” work meaning you’ll stop 1-2 reps shy of failure for each set of HSPU and strict pull-ups. Keep track of your volume for each set. We’ll perform work for the next 3-weeks geared improving gymnastics local muscle endurance.
– Metcon: The goal of today’s metcon is 75% (sustainable) effort for all rounds. Start with an easy pace that you know you can maintain and work on maintaining that for the entire 12 minutes. DB Snatch should be light.
B) Warm Up/Mobility (3:00 – 15:00)
400 Meter Jog then,
10-8-6-4
Squat Thrust
Alt. DB Snatch
*10s Elbow Plank after each set.
Then,
prepare for strength work.
C) Strength (15:00 – 40:00)
Gymnastics Endurance Week #1
1a) Handstand Push-up: 3 x submax (any style). Rest 45s.
Rx+:(Strict)
Beginner: Box Push-ups
1b) Strict Pull-ups: 3 x submax: Rest 45s.
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
*Beginner: Partner Assisted
D) Metcon (45:00 – 60:00)
AMRAP 12:
10 Alt. DB Snatch (40, 30) (total)
10 Burpees
200 Meter Run
Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)
L2: (30, 20)
L1: (30, 15) (10 Squat Thrusts each round)
E) Extra Credit (After Class)
5 Minutes of Parasympathetic Breathing