General Warm Up (5-15)
Plyometrics:
Hitlers, quad stretch, knee over hurdle, tip toes walk, heel walk, leg swings, etc
*Hinshaw warm up
Specific Warm Up (12-20)
T2b:
10 Scap Pullups
5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
(20-35)
15 min for Quality:
10-8-6-4-2 Strict Toes to Bar
10-8-6-4-2 Jefferson Curl
20-16-12-8-4 L-sit Hold (seconds)
*Once you finish 2/2/4 go back to 10/10/20
RXConditioning (38-50)
4 rounds for max reps
1:00 shuttle run (2 reps rewarded each time athletes touch the line to turn)
1:00 Toes to bar
1:00 Rest
Scoring: 4 points for each successful shuttle run, 25ft. Out and back. This is simply to balance the value of timing between toes to bar and running.
Intermediate: Hanging leg raise
Baseline: V Up or lying leg raise to rig/ KB
(50-60)
3 sets:
20-25 Banded Good Morning
20-30 Banded Pull Aparts
(0-5)
Today we focus inside out. We are developing some static capacity and dynamic strength around the midline. Challenge yourself during the gymnastics skills portion and seek growth. Our conditioning is a belly blaster! The heart rate will get up on the runs, the goal is to refine the shuttle run structure and pacing over the next few weeks to keep getting in some miles while not pounding the pavement as much outside. The reps are set up to try to keep the value of both running and toes to bar relatively equal. See how much work you can accumulate and how consistent you can stay with the reps each round.