6/11/13 Gymnastics Class at AllStar & PRs

-Written by KC

Apprentice Coaches Kelsey and Blake (Right) and AllStar Photogrpher Aniku (Left). Loving our AllStar Community!

Gymnastics Class had a pretty good turnout!

Aniku Chong set a new High Bar back squat PR of 255#

Scott Yoell sets a new record High Bar Back Squat PR of 195#

Marta & Josh Strict Ring Chin Ups w/ False Grip, transfer work for the Muscle Up. Where's your hollow body position Marta?

Gymnastics programming for Tuesday night's class, 6:30pm

Workout of the Day Courtesy OutlawWay.com

Warm Up:

Run 800m

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

Strength:

1) 20 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

2) 150 Burpees for time.