Gymnastics, Stability & Strength

October Core/Stability Challenge (McGill Big 3)

For 12 minutes:

McGill Big 3

Curl-up

Side Plank

Bird Dog

https://youtu.be/2_e4I-brfqs

https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

Core Focus

6 minutes work (11 minutes total)

Heavy Front Rack Hold

0:15 hold / 0:45 rest x6

@90-110% 1RM

-no belt

10 minutes of coach's choice: sugg. Pigeon, Supine Twist, Couch, Seated Straddle

STIMULUS & TIPS

-Classic pull/push workout. The row is designed to take about 5:00 so you'll need to complete 100 Ring Push-ups in 4:00. The rowing is 2:00 or less each time, so feel free to push the pace faster than 2k pace. Break early and often but very short if you can't go unbroken on the push-ups. Break the tension.

MENTAL STRATEGIES

-With these two movements a great mentality would be to remind yourself that you're working opposing muscle groups, so you are in theory super recovered every time you transition (at least push muscles are recovered when getting off the rower, and pull muscles & legs are recovered once you get onto the machine). You can almost think of this as a fresh reset so you can attack each segment one part at a time.