A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes
A.
ring dips/chins
wall walks
plank holds
B.
2 rounds of
SDHP x35
and Chins x15
Traveling for work so I had to make due.
Mile run – 8 min
Skill work – single arm dumbbell snatch. 35#
15 min AMRAP – 10 burpees, 10 box jumps, 60 plank. 5 + 20.
A1. 4/4/4. Worked on stringing them together
A2. :30 nose to wall + 10-15 unbroken walk each round
A3. :30/:15/:15 each round
B. Rx’d 24/20/18
A.) Mu progressions, all other completed.
B.) 22, 16, 14 with my 600m rows at 1:58, 1:58, 2:03.
A. Subbed Strict Chest to Bar and Dips for MU x8
60 sec handstand nose to wall progression
B. 600. 10, 8, 8
A.
1)4 MU
2)50 foot handstand Walk
3)2x 30″
B.
13/10/9 RX
A1: 5 strict Pull-ups/8 bar dips
A2: rx really getting these down. I can almost walk about 25 ft at once
A3: modified using bars (don’t have rings). Accumulated 1 min in various positions. Seated or L-sit. I can’t hold that L for more than 10-15 seconds and start to look more like a K vs. L
B: phone died 1/2 way through so no time.
Rowing went as followed
1- 2:15 / 5 pulls-ups
2- 1:47 (pushed really hard on this one) – 3 pull-ups
3- 2:12 5 pull-ups
A.
1) Bar MU-5
2) N2W HS Hold- 45sec
3) Hollow Hold- 1 minute
My core needs work.
B.
Rx
15/15/15
A:
1) Changed to Chest Dips with Powerband x8 Reps
2) Changed to Seated Dumbell Press x10 Reps (15kg on each hand)
3) 60 seconds of V-sit
B:
Row 500 Meters
Reps of Pull-Ups: 11/7/8
Changed it up a bit as I’m at home today. I’m set up for barbell work at home but not rings
A1.10 L-sit C2B pull-ups on my daughter’s gymnastics bar.
A2. Handstand hold with wife’s assistance.
A3. L-sit, 3x20s each Rd
B. 5 rounds: 400m run, max push-ups in 3 min. 1:20 rest. Push-ups came in right at 50 each round
C. Plank tabata.
Utilizing the entire family today!
Ha if I could only get my son off the couch…
A. Scaled to:
4 Hip-to-rings swings + 5 Strict ring dips
4 HS walks into the wall (~2 steps per hand) + 1 attempt
50sec L-sit: 1-legged for ~15sec each, remainder in tuck
B. As RX: 9-9-8
Nice work, Jenny!
I was prepping the stations for A and someone had left the big tire of our box bear the rings and I just felt like doing some flips so
A.0) 3 rounds of 12 tire flips
A) scaled to
8 MU progression drills
3 nose to wall handstand walk
60 secs of knee raised sits (working towards the L sit)
B) subbed pullups with jumping chest to bars (tried band assisted pullups but couldn’t pull them off)
1. 600 mts + 2
2. 600 mts + 5
3. 600 mts + 5
Awesome job today!
B only.
16/16/16. Got off the erg around 2:20 each round. Quick and fun.
Great job!
A1. Ring Muscle-Ups: 5, 5, 5
A2. N2W Handstand Hold: 3 x 60s
A3. L-Sit: 2 rounds of 4 x 15s, 1 round of 2 x 30s Hollow Hold
… hamstring flexibility was pretty poor this am … felt like I had a ton of bricks attached to my feet.
B. As Rx (w/ strict pull-ups): 7, 7, 7
Love that goal! What’s your first step?
A friend of mine has been following Gymnastic Bodies for a few years – maybe I’ll look to steal a few high potency movements and incorporate them into my day – for me it’s about dedicating the time – easy to have a “should be doing list” much harder to make a “did list”.
A1: 5 MU low ring progression
A2: Max nose to wall hold (about 45sec each round)
A3: 60 sec (accumulated) hollow hold
B: 7/7/9
Nice (and smooth) start of the week! 🙂
Suspect after last week, eh?