After yesterdays all weight lifting workout, decided to work on gymnastics conditioning today.
EMOM for 16 minutes (8 rounds)
- First round: 3 – 5 x Weighted Dip @ 15kg
- Second round: 2 – 3 x Weighted Pullup @ 15kg
Rest 1 – 2 minutes then two rounds of
- Max Effort Dynamic Plate Pushups
- Rest 1 minute
- Max Effort TRX Reverse Rows with feet on 20 inch/50cm box
- Rest 1 minute
Then EMOM for 15 minutes (5 rounds)
- First round: 6 – 8 x Glute Bridge @ 110lbs/50kg
- Second round: 8 x TRX Pike Press
- Third round: 8 x Russian Twist @ 14kg (over and back is 1 rep)
Results: Weighted Dips did all 5 reps. Pullups dropped to 2 reps after 3 rounds. Glute Bridges started with only 6 reps but then switched to 8. Plate pushups 22 and 13 reps. Reverse Rows 10 and 8 reps.