WEDNESDAY
General Prep
2 Sets: For Quality
200m Run
10 KB Russian Swings
5 Yoga Pushups
8 Scapulatr pull-ups
8 Ring Rows
Gymnastics Test
0:00 - 2:00
- Max Unbroken Strict Pull-Ups
2:00 - 7:00
- Max Ring Rows
*Rx : Body at Parallel to the Floor
Coaching Notes, Strategy, and Goals
The focus here is to choose an option for the Strict Pull-Ups that allows for 4+ reps to get a true good test to go off of. This would mean adjusting to band tension to match the stimulus for athletes that will be doing less than 4 reps for the test.
The Ring Rows should be performed in a fashion of 5 reps short break 5 reps short break, dropping to sets of 4 or 3 as fatigue sets in. You’ll get a good arm and Lat pump here!