Gymnastics - Metcon

Thursday, March 19, 2020

Home Gym

11:30

Warm Up

3 rounds of
plank walks right/left/back/forward
10 star jumps
5 donkey kicks (each leg)
lat stretch

then

wall slides
shoulder cars

Accessory Work

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations:

Station 1 – L-Sit Hang: 60-90sec

Station 2 – Freestanding Handstand Hold Work: 60-90sec

Station 3 – Strict Pull-Ups 2-3 reps @ 20X1

I scaled the hang to tuck hangs for 30 seconds
I scaled the hs hold to ~15 second holds against a wall
I did the pull-ups and maintained 2 second lowers (5 singles 1 every 15 seconds)

Metcon

Metcon (Time)

For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups

I did 100 air squats (simulating 25 pulls/minute, but it took me about 5 minutes), followed by 50 elevated push-ups (2 stair steps 10/8/6/4/4/3...), followed by 50 abmat sit-ups (10/10/10/5/5/5/5).

Home Gym

Continues to get the job done.  I used the rig pull-up bar for gymnastics, but switched inside for the metcon as I am fortunate to have a gymnastics mat at home.  I considered doing pike push-ups on a box, but my shoulders are feeling wrecked.