Gymnastics Conditioning, MidLong Duration
“Three-Peat” Level 3
For time:
30 muscle-ups
400 meter run
30 pull-ups, C2B
400 meter run
30 pull-ups, COB
400 meter run
“Three-Peat” Level 2
For time:
30 pull-ups, C2B
400 meter run
30 pull-ups, COB
400 meter run
30 pull-ups, jumping
400 meter run
“Three-Peat” Level 1
For time:
30 pull-ups, leg-assisted
400 meter run
30 pull-ups, jumping
400 meter run
30 ring rows
400 meter run
Barbell Strength Development Progressive Series- Week 1 of 2
Shoulder or Bench Press-
3 sets of 10, across, working from rack.
After-Hour Accessory Exercise
Midline: Accumulate 2 minutes of extended-arm plank holding.
Position: Accumulate 2 minutes of arch-body holds (prone).
After class: Do accessory exercise, record workout results, clean & return equipment. If you benched, compare today’s numbers to 7-27-16 & 8-02-16.
Before class: Get gymnastics grips/hand tape, running shoes. Check 7-27-16 and 8-02-16 bench press numbers.
