6 x 4 (2L, 2R) @ (up to) 60% of 1RM
Rest as needed, and alternate arms evenly. Focus on position and execution, with pace as an afterthought, and add a 2/1000 pause to any transition point that you are struggling with. When scheme is listed as “6 x 4″, it always refers to “Sets” x “Reps”.
And then, skill work/ playtime:
Tumbling/ “GYAOTG”
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. They include:
– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)
Practice several movements, and perform as many reps as needed to make improvement. If proficient in each of the movements listed, begin practicing transitions from them into/ out of other basic bodyweight movements (Ex. Front roll to broad jump, burpee to front roll, etc.).
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!