No time to waste, we are moving right along into our 2nd Cycle! We will be focusing more on gymnastics and body weight movements. The goal for these next 5 weeks will be to educate everyone on how certain movements should be performed and help you find where you are at and progress accordingly! It will be important that you find out where you are in the progression and make sure you are doing the movements properly before moving to the next progression.
Establish what portion of the gymnastics chain you are on. Every one starts from beginning no jumping up to the hardest step.
You will have to perform 7 reps before you can move on and start working on the next progression. Make sure and rest in between sets. Remember which progression you are on because you will need this for the following weeks.
2)Banded Chest to Bar Chin
4)Chest to Bar Chin
5)Banded pull up
6)Banded Chest to Bar pull up
8)Chest to Bar pull up
9)Ring pull up
***Note these are all strict movements. NO Kipping.
The movement that you feel “challenged” with should be your set movement for the workout
4 Rounds for time of the following:
10 reps @ Gymnastics step 1-9.
200m suitcase carry 53/70
rest 1 min in between rounds.
– No Kipping for your pull ups.
**** Optional Strength. Substitute the suitcase carry for farmers carry-stay light
**** 55% of 1RM squat for 20 reps. MIDBAR
– Post results for prep work/WOD and strength(optional) to comments.
Scorpion stretch/lat stretch”