Session #2 – gymnastics / conditioning (prep)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. HSPU Opener (VIDEO)

#1 – GYMNASTICS TESTS

A) Pull-up, with a running clock
@ 0:00 – 1:00 – Strict pull-ups, max unbroken set
@ 1:00 – 3:00 – Chest to bar pull-ups, max reps in 2-minutes

B) Toes to bar, with a running clock
@ 0:00 – 1:00 – Strict Toes to bar, max unbroken set
@ 1:00 – 3:00 – Toes to bar, max reps in 2-minutes

C) Handstand push up, with a running clock
@ 0:00 – 1:00 – Strict handstand push ups, max unbroken set
@ 1:00 – 3:00 – Strict handstand push ups, max reps in 2-minutes

OPTION (C). If you don’t yet have handstand push-ups, do this test with reduced ROM (ab-mat(s) under the head and note how far away you are for now).

Rest as much as wanted between A, B and C.

#2 – CONDITIONING

The intent here is to prep you for tomorrow’s Assault bike Power Profile test.

A) Follow through
Assault bike for 10-minutes @ easy pace
+
Hip Rotation Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) for 1 to 2 rounds
+
Assault bike – 2 x 4-minute EMOM
30s @ moderate pace
20s @ hard pace
10s @ hardest pace

Rest 2-minutes between EMOMs
+
Lunge Flow (VIDEO)
Work through the sequence for 5-minutes
+
Assault bike for 5-minutes @ easy pace

SESSION NOTES #1 – GYMNASTICS

This week, we are testing both your muscle endurance (max unbroken set) and your recovery ability on common, high-rep gymnastics movements.

PULL UP

Use a running 3-minute clock for this one. In the 1st minute, you’ll do a max unbroken set of strict pull-ups (start in dead-hang, chin clearly over the bar at the top, arms to full lockout at the bottom, NO kipping). Rest the remaining of the minute. At the 1-minute mark, you’ll start a 2-minute AMRAP of (kipping) chest to bar pull ups. You can break these into sets as wanted for the best score.

IF you don’t yet have chest to bar pull-ups, do regular pull-ups instead. IF you can’t yet do strict pull-ups, take a note and move on.

TOES TO BAR

Use a running 3-minute clock for this one. In the 1st minute, you’ll do a max unbroken set of strict toes to bar (start in dead-hang, toes touch the bar at the top, return back to dead-hang at the bottom, NO kipping). Rest the remaining of the minute. At the 1-minute mark, you’ll start a 2-minute AMRAP of (kipping) toes to bar. You can break these into sets as wanted for the best score.

IF you don’t yet have strict/kipping toes to bars you can try anyway. Maybe today is the day.

HANDSTAND PUSH UP

Use a running 3-minute clock for this one. In the 1st minute, you’ll do a max unbroken set of strict handstand push ups (start in a full lockout, head touches the floor, finish in full lockout w/ feet in contact with the wall at the top, NO kipping). Rest the remaining of the minute. At the 1-minute mark, you’ll start a 2-minute AMRAP of (strict) handstand push ups. You can break these into sets as wanted for the best score.

IF you don’t yet have strict handstand push-ups, reduce the ROM by using ab-mat(s) under the head. Take a note of how far away you’re from full repetitions.

SESSION #1 – ASSAULT BIKE POWER PROFILE

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)

PLEASE MAKE SURE TO REVIEW THE WHOLE SESSION AND READ THE NOTES BEFORE STARTING.

DATA (Collect this for each test)
Watts. Your average watts (NOT total watts) for the 5 / 20 / 1-minutes
RPMs. Your average RPMs
Calories. Your total calories
HR data (optional – if you have a heart rate (HR) monitor).
1) Average HR
2) Max HR
3) HR at the end of the test
4) HR @ 1-minute after the end of the test (HRR – Heart Rate Recovery)
5) HRRD (Heart Rate Recovery Differential), calculated as “your end HR – HRR @ 1-minutes”

Warm-up

Perform the following on Assault bike with a running clock:

@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hard effort (RPE 7)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)

After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

ASSAULT BIKE POWER PROFILE