Author Archive

Tuesday

Posted on: March 30th, 2015 by Josee No Comments

Tuesday

Strength Work:

Good Mornings 4×10

Cuban Rotations 4×5

* Perform 5 leg raises off the bar after each set

Structural Work:

3 sets

Diagonal Stretch x 5/side

Plank Hold x 45sec

Active Hang reps x 5 (Hold 5th rep for 10sec)

Conditioning Work:

Tabata Tuck ups

Tabata Jump Squats

 

Wednesday

Posted on: March 24th, 2015 by Josee No Comments

Wednesday 

Balance day

Wrist stretch 2 mins

Wrist prep

Wrist walk x5

First knuckle x5

Wrist rockers x5

Finger tip P.U. x5

After ea. set do 20 hollow rocks and 20 arch body rocks

4 sets

Shoulders and Line

3 sets of each

Shoulder extension x8r/ prone HS hold 45s

Under grip Dislocates x8r/ CTW HS 30s-45s

Bar hang 20s / Wall runners (or plank variation) x30r

Play 10 mins

partnered kick up, kick up to the wall, tuck ups

 

 

 

 

Friday – GST Mashup

Posted on: March 19th, 2015 by Josee No Comments

Friday – GST Mashup

1. Gymnast stretch x 10, Bridge Rotation x 6, Shrimp Squat x 5/side – 4 sets

2. Inverted Hang on Rings x 45, Crow Hold x 45 – 5 sets

3. Knees in Squat x 10, Hawaiian Squat x 10, Loaded Splits x 10, ** Perform 10 Oblique Raises after each leg exercise**  - 3 sets

4. Conditioning: 5 Pushups, 5 Ring Rows, 5 Hanging leg raises – 8 Minute AMRAP

5. Stretch Straddle and Pike.

#Christophersommers #GBaffiliate #GST #Gymnastics #Cavemanstrong

Thursday

Posted on: March 18th, 2015 by Josee No Comments

Thursday

Strength

BTN split jerk

3-3-3-3-3-3

Prowler push x5 (heavy)

Conditioning 

5 rounds

Burpees x10

Hollow rocks x10

Jumping lunges x10

Arch body rocks x10

 

Wednesday

Posted on: March 17th, 2015 by Josee No Comments

Wednesday – Balance day and Stretch (615pm only)

_____

Wrists and stretch

Dorsal Pushup x 10 with Straddle Pulse x 15 (Hold last rep 15 seconds) – 3 sets

First Knuckle x 10 with Pike Bounce x 15 (Hold last Pike 15 seconds) – 3 sets

_____

Angry Cat x 45 seconds with Ring Row x 10 with Knees in Squat x 10 – 4 sets

Wall Walk x 3 with Active Hang Pulls x 5 with Overhead Squat with a plate – 4 sets

_____

Toe Pulls x 5 reps (Hold each rep for 5 seconds) with Shrimp Squat x 5/side – 3 sets

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Play

Tuesday

Posted on: March 16th, 2015 by Josee No Comments

Tuesday

 

Structural

3 sets

Cossaks x10

Loaded Dislocates x6

Pelvic tilts x10

Jeff curl x6

 

Strength

DB Snatch

4-4-4-4

Single Leg DL

4-4-4-4

 

Conditioning 

4 sets

V ups x10

Box jumps x15

KB swing x20

 

 

Friday

Posted on: March 12th, 2015 by Josee No Comments

Friday

GST

 

3 sets of

Pike bounce x10

Cherry pickers x10

German arm swings 10

 

4 sets of 60s

Hollow tuck holds

Arch body snap backs

 

5 sets of

Jefferson curl x8

Dips/ring dips x5

Walking lunges x5/side

Ring row/chin ups 5-8r

 

Shoulder taps/wall runners x200r

 

 

 

Thursday

Posted on: March 11th, 2015 by Josee No Comments

Thursday

Structural

4 sets

GB windmill x5/side

Bridge rotation x5/side

Leg raises x5

 

Strength

Behind the neck Jerk 6×3

 

Conditioning

20mins

Floor work

Wednesday

Posted on: March 10th, 2015 by Josee No Comments

Balance day

Wrist stretch 2mins

Wrist prep and shoulder MOB

3 sets of each

First knuckle x5/ weighted shoulder circles x5/side

Wrist P.U. x5/ weighted dislocates (grounded) x10

Wrist builder x5/ shoulder extension x30s

Line

3-4 sets of ea.

Prone floor HS x30s/ twisting squats x10

Wall walks x5r/ side step up x5/side

Chest to wall HS hold or angry cat 30s /step behind x10

Play

10-15mins

 

 

 

Friday

Posted on: March 6th, 2015 by Josee No Comments

GST Friday

Crawling

3 sets of each

#1

Gymnast stretch x10r

Side to side squat x10r

Plank hold x60s

 

#2

Reverse hyper-running man x10r

GB windmill x5/side

V-ups

 

#3

Straddle oblique weighted stretch x10/side

Supermans x10/side

Shoulder tap in plank position x10/side