Monday, December 4, 2017 (FREE ACCESS)

Dec 4th, 2017

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Monday, December 4, 2017 (FREE ACCESS)

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Athletic Development: Gymnastics Day

Part 1: 

As Many Reps as Possible in 8 minutes
-8 Ring Muscle Ups
-8 Thrusters 135/95

8 minutes off

As Many Reps as Possible in 8 minutes
-8 Bar Muscle Ups
-8 Overhead Squats 135/95

8 minutes off

As Many Reps as Possible in 8 minutes
-50 foot unbroken Handstand Walk
-50 Double Unders
-10 Kettlebell Sumo Deadlift High Pulls 70/53

This is a three section gymnastics-focus workout. Although there are advanced/heavy barbell movements and jump ropes, the focus should be on the first movement in each section. Do not let the barbell or jump rope become so difficult that it dominates the workout and takes time away from the gymnastic volume.

For pull modifications, the pulls should be different in section 1 vs. section 2. There are infinite examaples of how you may modify these sections, but a few modifications include:
-Chest to Bar Pull-Ups for section 1 and Pull-Ups for section 2.
-Pull-ups for section 1 and assisted Pull-Ups for section 2.
-Kipping Pull-Ups for section 1 and Strict Pull-Ups for section 2.
-Band-assisted Pull-Ups for section 1 and Ring Rows for section 2.

For weight modifications, the barbell should be unbroken-able. Although it is not required to go unbroken, whatever weight you chose, you should be able to perform the movement pattern unbroken when fresh. In other words, if you cannot confidently perform 8 Thrusters with 135/95, then you should modify the weight to something you can.

If mobility is an issue, perform a movement you are confident with instead of the Overhead Squat. For example, an 8 calorie Bike or 8 Burpees to Target. The barbell is there to make you tired for the gymnastics work. If you modify movement or weight, chose a movement and weight that you can confidently perform for 30-45 seconds and be exhausted from, making you conscious of the rest you will need to perform your chosen gymnastics.

For the final block, the Handstand Walks are for inverted stability work. They HSW should take less than a minute, including the rest time needed before beginning. If modifying, work on some sort of inverted stability. A few example include:
-1 min of max effort distance HSW, giving forward progress each time you fall
-1 min of max effort wall climbs
-30 seconds of shoulder taps while in a wall-assisted handstand
-1 minute of inch worms

The Double Unders and Sumo Deadlift High Pulls are to add a fast twitch and moderate load to the shoulders, making the stability component more challenging, while taxing your cardio. If you need to modify the Double Unders, you may attempt Double Unders amidst Single Unders for one minute. If Jump Ropes challenge you, 50 Single Unders will be adequate, as long as there is at least 30 seconds of shoulder-intensive agility work. The SDLHPs should be confident but heavy. If 70/53 is too heavy, chose a Kettlebell you can perform unbroken, but still get a good pump.

General Fitness

800 meter run buy in, then..

As Many Rounds and Reps as Possible in 20 minutes

-5 Burpees
-10 Push-Ups
-15 Sit-Ups
-20 Air Squats

800 meter run cash out

This is a traditional style calisthenic routine. For modification of these movements, chose options that can allow for a consistent pace for about 30 minutes. If you find yourself having to take extended breaks in between movements, modify the rep scheme or movement choices.

Perform all movements with best possible range of motion.  Chest to the deck on all burpees and push-ups, scaling to knee push-ups if necessary.  Shoulders should pass your hip crease at the top of every sit-up and strive for full depth on every air squat.

Senior Fitness

5 Rounds Through Movement Series

-60 seconds Shoulder to Overhead
-60 seconds Flutter Kicks
-60 seconds Ring Rows
-60 seconds Squats
-60 seconds rest

At a comfortable and controlled pace, work at each station for 60 seconds. Rest as needed during the 60 seconds of allotted time for work, and take a mandatory 60 second rest to recover and prepare for next movement.

The weight, if any, for Shoulder to Overhead should be very light, so you can move for most of the allotted work time. If you decide not to use resistance or weight, simply raise your hands overhead as fast as comfortably possible for the allotted time. Chose a style of Flutter Kicks, Ring Rows and Squats that can also allow for smooth movement for most of the work time.


Core and Physique Fitness

Part 1:

Dynamic warm-up of choice

Part 2:

Tabata (20 seconds of work/10 seconds rest)

4 Rounds

Russian Twist Throws Shoulder Height
4 Count Leg Lifts
Boat Hold Flutter Kicks
-1 minute rest

Complete 4 rounds with a 1 minute rest between each round. Stay at each movement for 1 minute before moving to the next movement. For example, perform 20 seconds of V-Ups, take 10 seconds rest, perform 20 more seconds of V-Ups, 10 seconds of rest, and then move on to hollow rocks and continue the entire workout this way.

Part 3:

Alternating Dumbell Bicep Curls

-5 sets of 10 reps in each hand
-rest 2-3 minutes between sets
-Build in weight until 10 reps is max effort

Part 4:


-3 sets to warm up to your first heavy set that you will be doing
-5 sets of 10 reps
-rest 2-3 minutes between sets
-Increase in difficulty by adding weight every set

Additional Programming

10 week Squat Program, Week 1, Day 1

Front Squats

-Build to 85% of 1 Rep Max Raw (no lifting shoes and no weight belt)
-Perform 8 sets of 5 reps at 85%
-Sets are on 4 minute interval

Scheduling of Additional Programming December-February

Monday: 10 week Squat Program, Day 1
Tuesday: Accessory skill workout
Wednesday: 10 week Squat Program, Day 2
Thursday: 10 week Olympic Weightlifting Program, Day 1
Friday: 10 week Squat Program, Day 3
Saturday: 10 week Olympic Weightlifting Program, Day 2
Sunday: Bench Press work

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