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Gymnastics Stamina Be ...

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Wednesday

“Don’t tell me who you are. Tell me what you are.” When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us the insight into where we’ve been, it cannot be what defines us… for it’s the past. When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values, and beliefs. Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Metcon

Gymnastics Stamina Benchmark (Time)

For Time: 12 Min Cap
100 Double Unders
50' Handstand Walk
80 Double Unders
50' Handstand Walk
60 Double Unders
50' Handstand Walk
40 Double Unders
50' Handstand Walk
20 Double Unders
50' Handstand Walk

SUBS
DOUBLE UNDERS
2x Single Unders
Over and Back Line Hops (1/2 Reps)
HANDSTAND WALK
100' Bear Crawl
30 Seconds Handstand Weight Shifts
1 Minute Handstand Walk Practice

STIMULUS
DESCRIPTION
This Gymnasty cycle benchmark will test our ability to handstand walk with fatigued shoulders and an elevated heart rate
The first two rounds of double unders should take us around a minute to complete, with each round after being slightly shorter
Set-up 10-foot markers for your walk
Aim to complete these walks in 5-foot segments to simulate the Open and other competition standards
STRATEGY
GENERAL
We may need to take a brief second after each set of double unders to take inventory of how our shoulders feel
We don't want to kick up into the handstand walk until we are sure we will be able to complete at least one 5 foot segment
If we complete a 5 foot segment, but aren't sure that we can make the next 5 feet, kick down briefly, then continue
We want to avoid any wasted energy that come with no-reps
MOVEMENT FOCUS
DOUBLE UNDERS
Hold the handles lightly with only your pinky, thumb and index fingers
A quick flick of the wrist will rotate the rope around, as opposed to using the entire arm and fatiguing the shoulders more
Our breathing should match our movement
We should try for an inhale every 3-4 breaths and exhale for 2-3 breaths
HANDSTAND WALK
Grab the floor with all your fingers for more balance points
Squeeze the glutes to create a natural arch position to keep the momentum moving forward
Aim to keep the hands and arms close to the head

Treasure Chest (Time)

3 Rounds For Time:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike

SUBS
TOES TO BAR
Max Reps in 2 Minutes (25 Max)
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
GHD Sit-ups
ASSAULT BIKE
Equal Calorie Echo Bike or Bike Erg
Equal Calorie Ski Erg
Equal Calorie Air Runner
20/14 Calorie Row
25/18 Calorie Schwinn Bike
300 Meter Run
200 Meter Trueform

DESCRIPTION
Today's main conditioning piece balances out gymnastics, weightlifting, and monostructural movements
Your score is the total time it takes to complete the workout
The intended time range for this workout is between 9-18 minutes
PUSH JERKS
The barbell will come from the floor for this movement, not out of a rack
All reps should be push jerked (received with bent knees) instead of push pressed
Choose a moderate load that you are capable of cycling for 25+ reps unbroken when fresh
Within the workout, this should be a station you can clear in 2-3 sets
TOES TO BAR
If you have 20+ toes to bar unbroken when fresh, complete this station as written
If you're not there quite yet, consider reducing reps or choose a variation from the "subs" section below
ASSAULT BIKE
Reset the monitor to "0" after each round

Strategy

GENERAL
In today's workout, there will likely be 1-2 stations that you feel more comfortable with than the others
Playing to your strengths can help you clear some stations quickly while chipping away at the others
For Example: You may choose to be more aggressive on the bike and push jerks, while working through more manageable sets on the toes to bar
This format can create ""intervals"" within the workout, which builds in some recovery, keeps things interesting, and makes it feel like rounds are moving quickly
Consider the sets listed below for the toes to bar and push jerks
TOES TO BAR
1 Set: 25
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 8-7-5-5
5 Sets: 5-5-5-5-5
6 Sets: 5-4-4-4-4-4
PUSH JERKS
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4

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Wednesday, September 02, 2020

Male Clients