Monday gymnastics 1st October

 

Monday gymnastics 1st October

  October 1, 2018

A. Pulling strength.

Max effort strict c2b
Straight into 
max effort strict pull ups 
Straight into 
Max effort rig rows 
(Or find three variations varying from hard to easier – 
eg. Max strict ring mu, max ring to chest pull ups, max rig row. Or:
Max banded pull ups, max ring row, max rings to chest hold)
 
2 mins rest x 3
 
Push strength:
Max effort push ups straight into 30-60s long arm plank hold
90s rest x 3
Tight form, no saggy hips!
 
B. Go through some candle stick roll to pistols 
Accumulate 20-30 good reps, alternating legs 
If you can’t do pistol try coming up via squat or using hands for small assist 
(8-10 mins)
 
C. Conditioning 
Accumulate 150 hollow rocks
Every 25 reps perform 2 lengths bear crawls
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