The Goose and the Gander

Been taking some of my own medicine lately. I’m tired of sucking at bodyweight movement, so I have been doing the bodyweight warmup (or variations thereof) that I prescribe for class.

1500m Row

3 rounds of
10 Banded Pull-ups super strict
10 Dips
10 Lunges
10 V-ups
10 KB swings
Jump Rope

Clean & Jerks
Up to 3 at 165lbs

3 rds
10 Bent over rows 95lbs
5 Press
5 Push Press 95lbs

P-Bar walks
Handstand holds
Ring swings
P-Bar swings

3 rounds of:
10 banded pull-ups
10 banded HSPU
10 assisted pistols
10 ring rows
10 ring push-ups
10 assisted pistols

5 rounds
5 x 24″ Box jumpovers
10 KB swings, 32kg
5 x 24″ Box jumpovers
5 Thrusters, 95lbs
1min rest

Completed a full round each time.

Need to keep up with the upper body intensive stuff. I need to keep up and increase this volume in order to get my upper body functioning at a higher level. I also have to keep working the pistols and handstands because I feel like I have lost a lot of my basic gymnastics base…but it’s coming back slowly.

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