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Training Plan for Saturday September 7th 2019

A1) gymnastics strength capacity test

very 2 min for 5 rounds

strict pull up variation

- max reps capped at 10

- test day

B1) handstand practice or plank hold

- green light) handstand practice
- yellow light) pike hold or wall walk
- red light) plank hold

- 5 sets of 15-60s

B2) sit ups, tuck ups or v-ups

- 5 sets of 8 @3131

C) every 2 min for 16 min (8 rounds)

- 30-6-12
- 40-8-16
- 50-10-20 of

- skips or double unders
- strict push up variation
- med ball russian twists @10-20% bdywt

D) Accessory

- 2 min dowel sit
- 5/5 per arm - bent arm elbow rotations with dowel

Notes:

- aim for a max set each round during A)
- first set must be 10 reps
- drop off in reps is allowed
- if able to complete all 5 sets of 10, graduate to next level
- adhere to red-yellow-green light in B1)
- focus on tempo and then reps during B2)
- aim for 20s of rest each round in part C)
- RPE of 7-8/10