The second of three gymnastics classes for November will be today 11/8 at 4:15pm. Class will focus on the movements Knees to Elbow/Toes to Bar/Strict Toes to Bar/Ball up on rings to pass through.
The last class for the month will be held Friday 11/16 at 6:15am. If you already attended a class remember we are focusing in on one skill a month to give you 2-3 weeks of time to practice all the tips you receive at the class.
Have a great Thursday!
The last class for the month will be held Friday 11/16 at 6:15am. If you already attended a class remember we are focusing in on one skill a month to give you 2-3 weeks of time to practice all the tips you receive at the class.
Have a great Thursday!
1.) Every 2 minutes for 5 rounds 2 Front Squat establishing a 2RM
Then
1 ME set @ approx 90-95% of established 2RM
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups
*2.) 3-3-2-2-1 Snatch Balance
Note: Add load each round working up to a session 1RM
*3.) With a partner
16 minute AMRAP, Switch
1 person 100m Sled Pull 3x45/2x45lb (door to door)
1 person Assault Bike
Note: Record total cals
*4.) 21-15-9
Hang Power Clean & Jerk 135/95lb
9-7-5
Muscle Up
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
Then
1 ME set @ approx 90-95% of established 2RM
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups
*2.) 3-3-2-2-1 Snatch Balance
Note: Add load each round working up to a session 1RM
*3.) With a partner
16 minute AMRAP, Switch
1 person 100m Sled Pull 3x45/2x45lb (door to door)
1 person Assault Bike
Note: Record total cals
*4.) 21-15-9
Hang Power Clean & Jerk 135/95lb
9-7-5
Muscle Up
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
