W2D3

***Toes to Bar Drills***

—

A) Her 2 Dakika içinde 12 Dakika Boyunca

Back Squat

@1-2-3 Sets: 6-8 tekrar %60-65

@4-5-6 Sets: 4-6 tekrar %70-75

B) Gymnastics Conditioning

For Time & Reps

1 Min Max Strict Pull Ups

Directly into

50 Chest to Bar Pull Ups (Time Cap: 5 Min)

Rest 3 Min

1 Min Max Strict Toes to Bar

Directly into

50 Toes to Bar (Time Cap: 5 Min)

Notes:

*Bu antrenman özelinde “ring row/australian pull up” son tercihiniz olsun.

Scale Options:

• “Strict Pull Up” ve “Chest to Bar Pull Up” yerine “Box or Plate Assisted Jumping Pull Up Negatives”
• “Strict Toes to Bar” ve “Toes to Bar” yerine sırasıyla “Knees to Elbows” > “Knees to Chest”

C) Core

3-4 Sets

30sec Right Side Plank + 16 Russian Twist + 30sec Left Side Plank + 12 Thuck Up

no rest btw sets