Gymnastics Conditioning, ShortDuration
2013 Regionals Event 3:
For time:
30 burpee muscle-ups (RX+)
or
30 burpee pull-ups (RX)
SC=burpee + assisted pull-up, RX=unassisted, RX+=burpeeMUP
Weightlifting Strength Development Progressive Series- Week 3 of 12
Conv or Sumo Deads- Sets of 5/3
Load:
Set 1: 3 x 68%
Set 2: 3 x 77%
Set 3: Max reps x 86%
After-Hour Accessory Agility/Pulling Strength Exercise
Agility: Using palettes & do bounding drills (forward, lateral) for 10’
Strength: Handstand push-up negatives, 3-4 sets of 5-10.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 68/77/86% dead max; wear wrist wraps, grips.
