Tuesday 10.18.2022

*Coach’s Notes: “Gymnastics” Skills

We use the term "Gymnastics” very liberally — basically meaning any movement in which our bodyweight is the main source of resistance. The term may refer to Muscle-Ups or Handstand Push-ups, but it also includes Burpees, Box Jumps (though these are usually deemed “Plyos,”) and all kinds of isometric holds.

The main benefit of training and building skill in these movements is body awareness — or knowing how to control our body in space. Not only is this beneficial in general life, but it’s the basis upon which all athletic movements are built. We first need to be able to hold, resist, and create force with just our body, before we can expect to do it effectively against an external source of resistance.

Over the coming weeks, you’ll see plenty of opportunities to work on these bodyweight/gymnastic skills. Approach these sessions with intention, and try to get as good as you can at the BASICS, as this will lead to better body awareness, movement control, and overall strength in all other movements.

“FITNESS”

A. Warm-up/Prep
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 6-8 reps w/ 3-second hold on each rep
Minute 3 – Support Hold on Rings x 20-30 seconds (accumulated — scale by using toes on the floor if needed)
Minute 4 – Passive Hang x 30-45 seconds

B. Bodyweight Skill/Volume
Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Strict Pull-ups x 4-6 reps + Bench Dips x 8-12 reps
Station 2 — Wall Facing Handstand Hold x 30-40 seconds

C. Aerobic Bodybuilding
Complete as many rounds and reps as possible in 15 minutes of:
600/500 Meter Bike Erg, 300 Meter Row, or 300 Meter Run
15 Dumbbell Floor Press
18 Banded Bicep Curls

“PERFORMANCE”

A. Warm-up/Prep
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 6-8 reps w/ 3-second hold on each rep
Minute 3 – Support Hold on Rings x 20-30 seconds (accumulated)
Minute 4 – Passive Hang x 30-45 seconds

B. Gymnastics Skill/Volume:
Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Muscle-Ups x Max Reps in 45 seconds
(Low Ring Muscle Up Progressions x 45 seconds)
Station 2 — Handstand Walk x 30-60 feet

C. Aerobic Gymnastics Work
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Row
12/9 Strict Handstand Push-ups
9/6 Strict Pull-ups

“OLYMPIC WEIGHTLIFTING”

Week 3 Day 1
A. Snatch
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Sets 6 & 7 – 1 rep @ 85%
Rest 90-120 seconds

B. Clean + Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Sets 6 & 7 – 1 rep @ 85%
Rest 90-120 seconds

C. Accessory Work - Coach's Choice

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time