Sunday, May 23 – Saturday, May 29

Posted on May 24, 2021 by Jesse Cole

Gymnastics Cycle Week 6

Tuesday, May 25: Strict Pull-Ups

Bent Over Bar Rows

  • 3 x 10

* Build in weight each set,  row + control weight back down

Jumping Pull-Up + 3 Part Pause

  • 3 x 5

Jump to the top of the bar, lower your self slightly and pause, continue 2 more times before returning to full lock out

Weighted Strict Pull-Ups + Pause

  • 6 x 3

*Can use weight or bands, pause at the top

Chin Over The Bar Hang

  • 3 Max Effort

 

Thursday, May 27: HSPU

Seated DB Press + Pause

  • 3 x 10

*Seated on the floor with legs straight out in front, pause at the top + slow return bells to shoulders

Alternating HS Shoulder Taps

  • 5 Max Sets

*Max effort but not to failure

Kipping Abmat Ladder + Pause

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

*Pause at the bottom

Deficit Kipping HSPU

  • 3 Max Reps

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

#WorkHardBeNice