01.24.2025

Strength
Pause Bench Press
4 sets of 3 reps @ 75-78% pausing 2-3 seconds at the chest

between sets, complete a 45 second pallof hold each side
 
 
 
Gymnastics Conditioning
work on pull ups or bar muscle ups
 
 A. pull ups 
1.  Toe Assisted Pull Up on box

• box height to bar is found by getting on your tippy toes and your chin breaks the plane of the bar

• start on your tippy toes, knees move forward, pull up from there.

2. Band Assisted Pull Up

• use a band hanging from the rig with two feet in the band to create position and tension

• pull up to where your chin breaks the plane of the bar

and T-bar rows  3 sets of 8-10 reps  @ 20X1.   https://www.youtube.com/watch?v=-4DgImN_G7o
and pull up negatives

 
 B. bar muscle ups with low bar transitions 
https://youtu.be/7tluhjCnUzE 
1. Strict Transition- slow!!

• feet under the bar, elbows straight until they get above the bar

2. Toe Tap Swing

• body is all the way out from the bar, straight arms

• hips on the ground

• pulling knees to chest- that's it!

3. Toe Tap Swing + Strict Transition

• put them both together

4. Strict Press Through

• feet on 2 or 3 plates- on the edge, you may want another person to stand against plates

• straight arms- slow!!, no bending arms at all and over the bar

5. Toe Tap Transition

• swing not pull

• pulling knees to chest and then tap the floor and transition

6. Low Bar Driving Drill

• with a 20" box and plates on box and someone standing against the box

• push feet off of box with straight arms and transition

• keep moving the box further out for more difficulty

 
WOD
"Build Wisely"
Time Cap 12:00
8 rounds for time
10 plate ground to overhead
8 overhead plate lunges (4/s)
6 TTB
 plate= 45/25
Every 2:00 starting at 0:00 complete 4 burpee box jumps 24/20"