A1) Close Grip Bench Press:
5 x 3 @3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week.
A2) Segmented Deadlift:
5 x 3 @3131
Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Add a few lbs to last week.
Post loads to comments.
Week 5 of 6
AMRAP 10 Minutes:
10e Single-Arm Kettlebell Swings
Choose a KB load thats on the heavy side of what you can move well. Modify the Push-Ups to Elevated or Knee as needed. If you can perform sets of 15+ Push-Ups easily, scale up to Ring Push-Ups.
Post rounds, reps, and Rx to comments.
Sunday, February 16th: Gymnastics Kipping Workshop with Coach Brittany
This gymnastics seminar with Coach Brittany will focus on developing the Kip Swing! Athletes will build the Kip Swing from the ground up, literally, by developing the hollow and arch positions on the floor before applying them on the rig. The primary focus will be developing the kip swing and progressing to Kipping Pull-Ups, but we will touch upon the kip swing as it pertains to Toes-to-Bars as well. Attention will be given to Strict Pull-Up mechanics, so athletes know how to get the most out of their strict pulling work. Athletes can expect to leave with a better understanding of how shoulder mobility and strength affects Strict and Kipping Pull-Ups, the prerequisite strength needed for Kipping Pull-Ups, how to develop the skill of Kipping, and how to increase Kipping Pull-Up capacity.
Who Should Sign Up
You do not need to be able to perform a Strict Pull-Up to attend this seminar. Athletes will be given modifications as appropriate in order to perform all movements. However, please be aware that you will be doing a lot of hanging, and although this can modified as well, please take that into consideration if you think it will limit your participation or enjoyment!
Date & Time
Sunday, February 16th from 12pm-2pm
Capped at 12 athletes.
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