Wednesday May 2, 2018

METCON (No Measure)

Gymnastics Week 4

Unlike the last few weeks, today is all about the eccentric portion of the movement aka the "negative”.

We won’t be working on our normal "pulling and pushing”, but instead shift our focus this week to the above mentioned. This type of training can have a dramatic effect on the training adaptation. Please approach this with the same focus as which you would any other workout. Each eccentric starts at the top of the movement, so pull ups would start with our chin above the bar, handstand push ups will start in a locked out position at the top, and rig dips will start in the top support position with elbows locked out.

For each movement we will spend :30 on and :30 off. Over the course of the interval our goal is to accumulate 2-4 reps of the eccentric phase of the exercise.  Ideally 3-5 seconds down.

This will run in similar fashion to previous weeks in a 16 minute EMOM.
•Pull Ups
•Handstand Push Ups
•Ring Dips
•Rest

METCON

For Time:
100 Kettle Bell Swings   (55/35)

RX+ 70/55

Who can hang on for all 100 reps?!?!?!?!?!