7/25/2024
Stade de France
Affiliate Compete (RX+)
5 sets
25 GHD's
20 Dumbbell Hang Power Clean (50s/35s)
75ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-
Freedom (RX'd)
5 sets
20 GHD's (Or V-Ups)
15 Dumbbell Hang Power Cleans (50s/35s)
50ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-
For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.
Independence
5 sets
15 (V-Ups)
15 Dumbbell Hang Power Clean (35s/25s)
50ft Dumbbell Lunge Walk (35s/25s)
-rest 1:00 after each set-
Liberty
5 sets
20 Sit Ups
15 Dumbbell Hang Power Clean (light)
50ft Single Dumbbell Lunge Walk (light)
-rest 1:00 after each set-
Target time: 15-18 minutes
Time cap: 22 minutes
Strict Pull-ups: Week 1
During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!
If you did not test your strict pull-up last month, do this today:
- Freedom: Find your max 1 rep weighted strict pull-up
- Independence: Find your max unbroken set of unweighted strict pull-ups
- Liberty: Find the lightest band that you can do one strict pull-up with
If you completed the above test last month, then do this today:
Freedom:
1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets
(3 min time cap in the max effort hang. If that sounds easy, add weight.)
Independence:
1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets
Liberty:
1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
If doing option 2, score is time in the max effort hang. If doing option 1, score 0:00 and comment with your test result.