Hey Folks!
Happy May! The best month of the year :P May is like the Thursday of the months. It lifts your spirits a bit even though it isn’t Friday or Saturday – and you just have this feeling like good stuff is coming up soon. I might be biased though.
Lots of awkward movements today on the single leg deadlifts – Good. It should have been revealing to you that you might have asymmetries, or issues with balance, or issues with new stuff (it’s all good!). Your hammies will thank you tomorrow. If you get sore through your low back, don’t be alarmed. You might have been flexing a little too much through the spine, but you’ll be ok – and your back will be stronger for it. Just don’t do that next time.
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Coaches Notes:
Strict gymnastics work – the road to the muscle up just got shorter. Spend the time working on the strict movements, even if they’re with a band, and don’t try to force the more advanced movements (like muscle ups). If you put the time into the strict pull up and strict ring dip, and have them for multiple reps, you’ll probably accidentally do a muscle up on your first try. The weather is nice – which means it’s time to run. This will be more or less what you expect it to be – a lung burner with some gnarly thrusters, though not too many reps, so you’ll be ok ;)
Gymnastics:
Strict Weighted Chest to bar
5 x 3
Strict weighted Ring Dips
5 x 5
Superset. Stay true to the ROM more than adding weight.
Conditioning – “Mr. Sandman”
5 rounds for time:
400m run (sub 500m Row, 1km bike, if you can’t run).
10 burpees over DB
10 DB thrusters (50/35)
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