Sunday, May 9 – Saturday, May 15

Posted on May 9, 2021 by Jesse Cole

Gymnastics Cycle Week 4

Tuesday, May 11: Strict Pull-Ups

Bent Over DB Rows

• 3 x 10 (each arm)

* Build in weight each set, slow and controlled row

SCAP Pull-Ups

• 3 x 5

Strict Pull-Ups

• 5 x 5

*Can use weight or bands

Bar Hang

• 3 Max Effort

 

Thursday, May 13: HSPU

Barbell Strict Press

• 3 x 5

*Build in weight, control the bar slowly down to shoulder and press the bar to full lock out as quick as you can

Static Hold

• 3 Sets

*Max effort but not to failure

Abmat Ladder

• 3 sets: 5 Reps with 3 abmats, 3 Reps with 2 abmats and 2 Reps with 1 abmat

*Can kip or strict. Could also use this time to practice kipping HSPU

Deficit Strict HSPU

• 3 Max Reps

*If unable to perform these on the wall, use the box for deficit piked push-ups