Gymnastics

Objectives of Today’s Training

• Accessories
• Bench Press

Workout-1

Accumulate

• 50 GHD Sit-ups
• 50 Bar Pull Throughs (kipping practice)

Workout-2

3 sets x 8 reps accessory

• GHD Back Extension
• GHD Hip Extension
• Good Mornings
• Reverse Hyper
• 1-Leg RDL
• Barbell Rows

Workout-3

Work up to a heavy 3 x 5

• Bench Press

Objectives of Today’s Training

• Front rack mobility
• Bar pulling and grip strength
• Squat and Pressing Endurance

Workout-1

15min Alt EMOM

• 8 Front Squats (165/115)
• 5 Strict Pull-ups
• 8 Press (115 / 80)

Workout-2

7 Rounds

• 7 toes-to-bar
• 7 handstand pushups/kick-ups
• 7 Burpees

Objectives of Today’s Training

• Strength and Power Production
• Gymnastic’s and grip with Toes-to-bar
• Grip strength and clean and jerk technique

Workout -1

12 min EMOM (Alternate minute with Partner)

• 5 Deadlifts (255/165) and 3 box jumps (30″/24″)

Workout-2

For Time with 23 Min Time Cap

• 150 Calories on an Erg
• 75 toes-to-bar
• 15 Shankle Complex (145/95)
  • 3 Pull Shrugs
  • 1 Hang Squat Clean
  • 2 Jerks

Objectives of Today’s Training

• Increase pressing strength
• Improve lockout position for snatches
• Increase lactic threshold
• Improve movement on the bar

Workout -1

8 Rounds

• 5 knees-to-elbows
• 5 sots press
• 5 bench press

Increase weights for 3 working sets

Workout-2

25 min Assault Bike

• Achieve maximum bouts of 30 seconds at 80/65 rpm for

The sit-up is an exercise for the abdominal muscles, and it begins by lying flat on the floor and ends when your back is fully lifted. Typically, you set your knees in a bent position. It is similar to the popular crunch with the exception that the sit-up, with its full range of motion, works a larger set of abdominal muscles. It is often utilized as a standard in general physical preparedness tests such as the Army Physical Fitness Test (APFT).

Benefits of the Sit-up

• Improved core strength
• Increases athletic performance
• Improves balance and stability
• Reduces the risk of back pain and injury
• Improved posture and flexibility
• No need for equipment
• Can be performed almost anywhere

Movement Standards for the Sit-up

1. Lie flat on the floor with your knees bent at the knees.
2. Clasp your fingers behind your head or fold your arms across your chest
3. Elevate your upper body until your elbows touch knees or thighs
4. Under full control, lower yourself back to the starting position
5. Repeat for the recommended number of repetitions.

Precautions

• Maintain proper form to reduce the risk of back and neck injury
• Stay under control when lowering to the floor to minimize the impact.
• Sit-ups will not cause abdominal fat reduction. To achieve a “six-pack”, you most reduce body fat, which can only be accomplished across the entire body, as well as increasing muscle size (muscle hypertrophy)

Variations of Sit-ups

• Weighted Sit-up
• Crunch
• Bicycle Crunch
• Side Crunch
• Frog Crunch
• Russian Twist
• V-Ups
• Dead Bugs
• Raised Leg Crunch
• Alternating Toe Touches

Progressions for Sit-ups

• Partial Sit-up (curl off the floor as high as possible)
• Place your hands along your side instead of behind head or across your chest
• Utilize a partner or a weight to hold down the feet
• Utilize a Bosu ball
• Knee raises while sitting on a bench or a chair.

Mountain Climbers are an excellent full-body exercise. When done with intensity, this bodyweight exercise will increase your heart rate, giving you a cardio and strength building workout in one. The hamstrings, quads, glutes, abdominals, and deltoids are the main muscle groups that are worked during this movement.

Benefits of Mountain Climbers

• Increases core strength
• Provides for a total body workout
• Combines strength and cardio into one movement
• No equipment needed
• Can be performed anywhere

Movement Standards

1. Start in the upper push-up position. Ensure your back is straight and not arched or sagging.
2. While holding this planked position, lift one foot from the ground and bring your knee to your chest while tightening the abs.
3. Once the knee has reached your chest return it to the starting position while bringing the opposite knee to your chest.
4. Repeat the alternating positions until you have completed the repetition or time requirement.

Precautions

• Ensure your hands are on stable ground and under your shoulders to support your weight.
• Breath properly throughout the exercise. Aim for a rhythmic pattern that holds your breath steady.
• Maintain a tight core with a neutral back. Shoulders should remain parallel to the ground while lifting your knees. Avoid twisting.

Variations of Mountain Climbers

• Standing
  
  Standing mountain climbers are similar to the standard version with the exception that you remain standing. As you perform the exercise, you raise on hand over your head while lifting the opposing knee above your hip crease.
  
• Sliding
  
  Using towels, paper plates, or some other object that will slide across the floor, you perform sliding mountain climbers the same as a regular one with the exception your feet stay on the ground and slide on the object.
  
• Slow down the motion to increase time under tension

Progressions for Mountain Climbers

• Planks
• Push-ups
• Elevate the plank position by using a box, couch or chair.
• Return your foot fully to the floor before bringing the opposite knee to your chest