03/30/2023 Thursday’s Workout

WARMUP

2 ROUNDS
30 Jumping Jacks
10 Banded Upright Rows
10 Supinated Band Pull-Aparts
10 Overhead Band Pull-Aparts

Into…

2 ROUNDS
30 sec Bike
10 Ring Rows w/ :01 Pause at Rings
10 Scap Pullups
10 Straight Arm Banded Push-Downs

SKILL

3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.

**Options…
5 Banded Strict Pull-Ups
5 Strict Pull-Ups
5 Strict Chest to Bar Pull-Ups

(No Measure)

Week 1 of 9 Strict Gymnastics

WORKOUT

5 SETS*
ON A 2:00 RUNNING CLOCK…
600/500m Bike
Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

OPTIONAL PARTNER COOL DOWN

EMOM x 8 MINUTES*
MIN 1 – :50 Max Cardio Choice Cals
MIN 2 – :50 Max Russian Twists

*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

(Score is Total Cals + Reps)