May 10th, 2017

Gymnastics Testing Week
– All sets are max reps to technical failure
– Make sure to warm up well before all attempts
– Rest as needed between each set for full recovery

A. Strict CTB
B. Kipping CTB
C. Strict HSPU – no resting on head or in lockout for more than 3 seconds
D. Kipping HSPU – no resting on head or in lockout for more than 3 seconds
+
10 hollow rocks
10 v-ups
10 arch-ups
10 second hollow hold
rest 1 minute
x5 rounds – done unbroken
**for this make note of where you cannot maintain the rep scheme or rest

Strength work
3 rounds @steady pace (for load, not time):
100ft Single Arm OH Carry each arm
100ft Reverse Sled Drag Heavy
100ft Farmer’s Carry Heavy

Assistance work
EZ Bar Curls x 12 x 2 sets @2121
KB Skull Crushers x 12 x 2 sets @2121
Rear Delt Flies x 15 x 2 sets

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8 Comments

  1. A. 13 (ties PR, once again I’m happy with this weighing more)
    B. 45 (36 butterfly, right into 9 kipping) this is def a PR.
    C. 13 (2 rep PR)
    D. 23 (8 rep PR) rep 23 form broke down a bit so I stopped because 24 might have been total shit.
    E. done all UB. But form def broke down on the arch hold. (Back laying more flat) and my V-UPs aren’t pretty due to my tight ass hamstrings.

    F. 70# DB/ 240# on sled (one 50′ was 250 thanks to jake)/ 165# per hand

    G. 55#/ 26# KB per hand/ 10# a hand to make sure my arms were straighter this week. No belt elbows.

    Awesome training session

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  2. A. 14 (2 rep PR)
    B. 47 (PR)
    *43 were unbroken butterfly and 4 were kipping. Really wanted 50 but I was just barely holding on 😂 next time
    C. 21
    *Not a PR but 1-19 my core was tight and I wasn’t broken. Also pushed my head through each rep.
    D. 40 (PR)
    *I must admit, I looked like Brooke Wells at the end (with a much smaller butt and way less pretty). 1-33 were solid and fast 💨

    Strength:
    A. 70#
    B. 240, 250, 265
    C. 165
    *the farmers carry felt like a house today.

    Curls: 55#
    SC: 26/hand
    Fly: 15#

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  3. A. 16
    B. 30 – sorta lost my butterfly rhythm toward the end and couldn’t hold on)
    C. 23 – not a PR but I’m happy with this since I was struggling with even ten when I started back up with the comp group a couple months ago.
    D.28 same ^
    +
    Done – unbroken but got sloppy by the third round.
    F. 32kg/ 175, 200, 225/ 135# per hand. Farmers carry felt better toward the end.
    G. 45, 50 / 26# / 10#

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  4. A. 7
    B. 14 — really lost my rhythm here.
    C. 8
    D. 12

    24-28-32
    250
    165

    55/26/10

    Disappointing day. Bit of a rut the past week and a half. Grinding through the last few weeks of school. Looking forward to summer training. Onward!

    Liked by 1 person

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  5. Did all the gymnastics testing today:
    A. Strict CTB : 1
    B. Kipping CTB: 8
    C. Strict HSPU: 0
    D. Kipping HSPU: 8 (i think I can do more here, my shoulder was bothering me and kind of pinching everytime so I didn’t want to push it)

    then from Monday:
    Hollow hold: 50sec
    arch hold: 70 sec
    legless rope climbs: got like 75% up the rope legless haha
    Strict MUs: 0
    Kipping MUs: 0

    gymnastics testing is always frustrating for me, but as Matty said – onward

    10 hollow rocks
    10 v-ups
    10 arch-ups
    10 second hollow hold
    rest 1 minute

    lost the ability to transition unbroken through the v-ups on round 3. Honestly I don’t think this is due to core strength, more of my lack of balance and body control – something to work on.

    100ft Single Arm OH Carry 45#
    100ft Reverse Sled Drag Heavy 180#
    100ft Farmer’s Carry Heavy – with 2×35# on each handle (100# each hand?)

    assistance done

    Liked by 1 person

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