Wednesday, May 22, 2013

Warm Up
A1. lizard x 2 gym lengths - more advanced should work to get low.
A2. crab x 2 gym lengths - try and hover mid air as long as possible.

B. forward roll exit on one leg into gymnastics cartwheel into back roll into handstand
Some of you will be comfortable performing this sequence, others should simply break it up into manageable chunks or even single movements x 5 sets

A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/Advanced: 3, 3, 3, 3 @ 20x1

A2. Toes to Bar
Beginners: Bench on stall bars x 5 reps with 3 sec eccentric x 4 sets
Intermediate: AMRAP in 60 sec. x 4 sets
Advanced: AMRAP strict (no kip) x 5 reps x 4 sets

A3. Pushing
Beginners: Push ups x 5 reps x 4 sets
Intermediate 1: 20 sec eccentric x 4 sets (can do this on rings with a partner holding rings together)
Intermediate 2: 3-5 bar dips x 4 sets
Intermediate 3: Russian Dips x 3-5 reps x 4sets
Advanced: 2-5 ring deeps with support hold at top x 4 sets DEEP!
Advanced 3: support position ring dips x 1-5 reps x 4 sets

Please rest exactly 60 seconds between each movement.