Tuesday 18/06/2024
FitneSS
Gymnastics Strength
3 Alternating Sets
Elevated Plate Step (Wall Facing)Sets: 4
Reps: 10 steps
Rest: As needed
Instructions: Alternate the lead hand for each step. Start with a small plate and increase height only if you can complete the set unbroken and with control. If not, maintain the current height.
2. Strict Ring Dip
Reps: 12 for men / 9 for women
Rest: 3 minutes between sets
Instructions: Begin unassisted if possible. If you reach failure, quickly use a band to complete the reps.
Interval Gymnastics based Workout
Part 1:
4-Minute AMRAP
Toes to bar: 7 reps
Target Burpees: 7 reps
Rest: 2 minutes before Part 2
Part 2:
2-Minute AMRAP
Wall Walks: As many reps as possible
If you cannot complete the wall walks correctly and with full range of motion, then switch to KB Overhead Carry doing sets of 10m @ 24/16kg.
Rest: 4 minutes before Part 3
Part 3:
4-Minute AMRAP
Dual Dumbbell Shoulder to Overheads: 7 reps @ 22,5/15kg
Burpees Over The Dumbells: 7 reps
Rest: 2 minutes before Part 4
Part 4:
2-Minute AMRAP
Wall Walks: As many reps as possible
If you cannot complete the wall walks correctly and with full range of motion, then switch to KB Overhead Carry doing sets of 10m @ 24/16kg.
Extra Credit - Overhead Finisher
Double Kettlebell Overhead Carry
Distance: 120 meters (400 feet)
Weight: 24 kg / 16 kg (53 lbs / 35 lbs)
Instructions: Perform 15-meter (50-foot) turnarounds.
Skip this part if you have completed OH Carries on the interval Workout.
Competition
Upper Body Pressing Progressions
Option 1: Split Jerk (Pause in Dip)
Duration: 10 minutes
Task: Find a max 1-rep Split Jerk with a 1-second pause in the dip before the drive.
Option 1: Alternating Sets
Sets: 4
Top of Head Level Shoulder Press Overcoming Iso
Duration: 10 seconds
Effort: 100% effort throughout
Rest: 2 minutes
Banded Push Presses
Reps: 4
Weight: 70% of max
Instructions: Perform touch and go reps with an aggressive punch to lockout. Build to a heavy triple by the final set, using the smallest band tension available.
Rest: As needed
Option 2: Strict Ring Dip
Sets: 4
Reps: 18 for men / 14 for women
Rest: 3 minutes between sets
Instructions: Start unassisted. If you reach failure, quickly use a band to complete the reps.
Option 2: Bottom of Ring Dip Hold
Sets: 3
Duration: 15-18 seconds
Rest: 90 seconds between sets
Instructions: Add a band if needed.
Core Finishers: Paused Arch to Hollow Swing
Sets: 3
Reps: 8-10
Rest: 90 seconds between sets
Instructions: Keep the movement as strict as possible with a 1-second pause in each position. 1 hollow + 1 arch = 1 rep.
Workout for Time - 4-Part "Test"
Part 1: 4-Minute AMRAP
Strict Handstand Push-Ups: 7 reps
Bar Facing Burpees: 7 reps
Rest: 2 minutes before Part 2
Part 2: 2-Minute AMRAP
Wall Walks: As many reps as possible
Rest: 4 minutes before Part 3
Part 3: 4-Minute AMRAP
Shoulder to Overheads: 7 reps @ 70 kg / 48 kg (155 lbs / 105 lbs)
Burpees to Target: 7 reps, 15 cm (6 inches) above reach
Rest: 2 minutes before Part 4
Part 4: 2-Minute AMRAP
Handstand Walk: As many reps as possible
