Hollow Body and Arched Body Practice and Drills Be prepared to have some very sore abs. This drill is one of the most basic strength exercises for gymnastics movements and VERY FEW non-gymnasts do it well. Most can’t do it at all. (hint: pikes aren’t hollow body) Then: 5 rounds for time of: 10 Wall…
DetailsDynamic Effort Lower Body Front Squat 8 x 3 at 60% Squat deep as possible, hold bottom for 3 seconds and stand up quickly as possible Banded Deadlift 7 x 1 at 60% Then: Complete as many rounds as possible in 10 minutes of 5 Squat Cleans, 155/115 lbs 5 Deadlifts, 155/115 lbs Buyout Bar…
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RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…
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Dynamic Effort Lower Body Back Squat With Band 8×2 at 60% 1RM Band Deadlift 7×1 at 50% 1RM Then: Complete as many rounds as possible in 12 mins of: 5 Back Squats, pick load 5 Deadlifts, pick load 20 Burpees Buyout Muscle Up Challenge Row 4 x 4 min / 2 min easy Row four…
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