Blog
  • Main page
26
04
2018

Fri 27/4/18 : Gymnastics skills in Canberra gym

By Scotty 0

For SFS members only : all Weights and Mates apparel 2 for 1

Also don’t forget Strive 45 launches Monday 30th April, first class 5.15am

Warm up
2 rounds
1 min bike/row/run
5 tempo front squats 10/5kg
Kano hip complex

Strength : Back Squat Pauses (week 3 ) 15 mins
Build to heavy 3 rep pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top)
Then
3 x 3 pause back squats @ 80%

Lifting – Press (week 3 ) – 8 mins
Behind the Neck (BN)
BN. Strict Press + BN. Push Press
4x(1+3) @ build to heavy

Gymnastics Cond (week 4)
EMOM 16min
1. 30sec Nose to wall HS Hold
2. 15/12 burpees
3. 4-6 Tempo Strict Ring Pull-ups/ ring rows 3:1:3:3
4. 45 sec max deficit tricep push ups (keep hips off ground

author: Scotty

Comment
0

Leave a reply