9 November 2016

All Aboard the Gainz Train ...

All Aboard the Gainz Train ...

Article: How to Know if a New Diet Will Actually Work for You

Warm-up
Practice Light TGUs on both sides.
3 Rounds:
3 Left, 3 Right
2 Left, 2 Right, 1 Left, 1 Right
1 Left, 1 Right, 1 Left, 1 Right, 1 Left, 1 Right
- 10 Squats after each round

Mobility
T-Spine Smash (balls)
PVC Pass-Throughs
Couch Stretch
Shoulder Flex & Ext

Metcon
A: Turkish Get Up (Max Reps (alternating) in 1 Min - 35/26#)

Gymnastics
A, B or C
A: Strict Muscle-Ups (Max Reps Unbroken)
B: Strict Pull-Ups (Max Reps Unbroken)
C: Pull-Up Variations (Max Reps Unbroken)
Work the progressions / variations to determine the most challenging achievable option:
- Bar/Ring Hang (10-30sec)
- Band Pull-down (8-12 reps, each colour/ small to large)
- Ring Row (step forward / feet elevated as capable)
- Barbell Pull-Up (feet on bench/box/floor)
- Band Assisted Pull-up (8-12 reps, each colour/ large to small)
- Strict Pull-ups (8+) [L-Sit ... for added core work/fun]
- Kipping Pull-ups (30+)
- Butterfly Pull-ups ...
[- Chest to Bar ...]

Metcon
AMRAP-10:
15 Overhead Squat (45/35#)
5 Muscle-Up