Tuesday, January 14

January 14, 2020

 

"Silverback" Week 9
After a barbell intensive Monday, a no-barbell-Tuesday. Focusing on gymnastics today.

1. Activation (~10:00)
2. Strict Gymnastics (~20:00)
3. Conditioning: "Part Time" (~20:00)
*Extra
4. Midline (~10:00)

ACTIVATION
Bike or Row Warmup
1 Round:
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Hard

2 Rounds
30 Seconds Each:
Hollow Hold
Samson Stretch
Superman Hold
Spiderman + Reach

 

Metcon (3 Rounds for reps)

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:

1 Strict Chest to Bar Pull-up
1 Strict Pull-up
1 Kipping Pull-up
1 Chest to Bar Pull-up
1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Working through three different 5-minute windows of strict gymnastics and gymnastics skills to start the day
These are to be completed AMRAP style, but with a focus on quality over how many total rounds you complete
Minutes 0-5:
Tempo Negative Strict Handstand Push-ups: 3 Seconds Down, Fast Up
Strict Toes to Bar: Control Legs Down to Prevent Swinging https://youtu.be/-ZRG5qQYmgs
Minutes 5-10:
**Wall Walk: **Goal is Nose to Wall:  https://youtu.be/G-sbM2EBN5Q
Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:
* 1 Strict Pull-Up
* 2 Kipping Pull-Up
* 3 CTB Pull-Ups
The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time domain.
Minutes 10-15:
Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets
Pausing Ring Rows: Pause 3 Seconds with Chest on Rings

SUBSTITUTIONS
Tempo Negative Strict Handstand Push-ups
Reduce Reps
Feet on Box or Bench (Reduces Weight Being Pressed)
Tempo Negative Double Dumbbell Strict Press

Strict Toes to Bar
Reduce Reps
Feet as High as Possible (Without Swinging)
Wall Walk
Legs as High as Comfortable

Gymnastic Complex
Banded Pull-ups & Muscle-ups
Jumping Pull-ups & Muscle-ups

Strict Ring Dips
Reduce Reps
Banded Strict Ring Dips
Jumping Negative Ring Dips (Jump to Lockout & Slowly Lower Down)

 

Part Time (Time)

3 Rounds:
12 Burpees Over Dumbbell
18 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (60/40)
18/12 Calorie Bike or Row

Rx+ Chest to Bar Pullup, 70/50

*Don't Drop Dumbbells from Overhead

We'll complete two couplet workouts with no rest between
All 3 rounds of the burpees and chest to bars should be completed before moving on to the snatches and bike
Expecting this conditioning piece to take around 12-20 minutes to complete
Burpees
The burpees are to be completed lateral over the dumbbell
There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
Chest to Bar Pull-ups
Choose a variation or rep scheme that allows you to complete the 18 reps in at least sets of 3-5 during the workout
Dumbbell Snatches
Alternate arms every rep, completing 6 on each side
This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold

Both movements in our midline piece today will be completed on the gymnastics rings
Place your feet/hands on a bench as needed if your rings do not get low to the ground
These 3 Giant Sets are for quality over speed, so break up reps or time in the plank as needed
A 'Giant Set' means you'll move directly from the Slow Ring Mountain Climbers to the Ring Plank Hold and rest as needed following the second station
For the 10 Slow Ring Mountain Climbers, you'll rest the tongue of your shoe on the inside of the ring
Slowly move your legs back and forth in a controlled manner, completing 5 reps on each side
The goal on both of these is to keep the core engaged, body straight, and arms locked
See below for demo videos of both movements:
Slow Ring Mountain Climbers:  https://youtu.be/v1Xbkxb12vE
Ring Plank Hold: https://youtu.be/NKqBduzQSho

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