A) 4 sets:
10 Strict Pullups
20 Hollow Rocks
B) 30-20-10
Toes To Bar
15-10-5
Squat Cleans
(80/60kg -100/70kg -120/80kg)
Stimulus :
A) aim to complete gymnastics movements in 2-3 sets
B) Athletes should be able to perform 5+ reps on TTB and quick singles on Cleans
Scaling
A) Pullups – toe supported/banded
Hollow rocks – ‘tuck ups’
B) Toe To Eye level/Knee raises.
Weights: 70/50 – 80/60 - 90/70
60/40 – 70/50 – 80/60
50/35 – 60/42.5 – 70/50
(scale further as needed)
Time Cap : 15 mins
Comments