Reminder gym closed this weekend due to Gymnastics Seminar!
(ME) Zercher Squat
30 Strict Pull-Ups
50 Ring Dips
50 OVHD Walking BB Lunge
A) Every 90 seconds for 14 Minutes (9 Sets)
1 Power Clean + 1 Squat clean
B) Weighted Dips 5×3 HEAVY!
C) With a 20 Minute running clock
15 – 12 – 9
10 – 20 Minutes
10 Push ups
10 meter HS walk
2 Rope Climbs
BW & KB
15min trainer led mobility to shoulders and chest area or any surround sore tissue.
at least 5min flexors/ankle/achilles specific warmup and stretch
5×10 low-to-high jumps (see below)
Perform 5×10 full extension jumps from a low squat starting position. Get as low as possible without compromising spinal integrity. Extend arms/hands fully above head, jump as high as possible over the line w/ full body extension. To land, re-tuck body in low squat, hands above head and adjust if needed to starting position-go directly into next jump.
Yes, start with you hands above head and as you explode up, launch hands rapidly downward, similar to the motion conducted with an abmat situp. DO NOT DOUBLE PUMP HANDS to initiate jump. Its start hands high, jump hands low, land hands high
Mid/Peak jump, a photo should show you with hips fully open, hands at your side, and toes pointed downward, a fully open frontal plane from toe to chin, hands at your side palms facing backward. Done properly this should force utilization of all muscle groups at some point in movement.
-*For those of you looking to upgrade, you could attempt with parallettes but point is full extension, not to tuck at the top/peak of the jump.
Trainer led cooldown&stretch-spend time on those flexors