FRIDAY 7/7/2017
Gymnastic Capacity Week 3
Weekly Program
10 rounds:
(Gymnastics Split) T2B every :45
Program Notes
Below are the same notes as Monday. Pick a number that you think you can repeat 10x every :45. Don't worry if you have to change the number half way through. This week is experimental so we know a better number to shoot for next week. Remember, sets do not have to be unbroken, but they can be, but try to keep each set to at least 2 reps.
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I'm making a slight change to the program, beginning this week. Instead of repeating the same rep scheme you've done in past weeks, I want to establish a new rep scheme I'm calling:
Gymnastics Splits
I'm defining this as the number of reps you can repeat every minute for 10 minutes. The key factor is that it is a REPEATABLE number of reps. For the sake of the program, I have two rules:
- Intervals do NOT have to be unbroken, BUT each set should be the same size
- Sets should be 3 reps or more (no singles or doubles)
For example...
If my Gymnastics Split for T2B is 15, that means I can repeat 15 T2B total every minute for 10 minutes, and I can do this intervals either unbroken, 3x5, 5x3, or even 8+7.
Why is this number important?
Back squat training is typically performed at a percentage of your one rep max (1RM). You can do volume training with high reps at lower percentages, or strength training with low reps at higher percentages. All of this training is with the goal of increasing your 1RM, or increasing the number of reps you can perform at a percentage.
Gymnastics Split is going to be our "1RM" for gymnastics movements. We will do percentage work based on this number by manipulating the amount of rest. All of the training will have to goal of increasing your Gymnastics Split number. By not allowing singles or doubles, we will also be training the ability to maintain bigger sets. The bigger the set means the less rest taken, which means finishing the work faster.
How do I figure out my Gymnastics Split?
Well, you're going to have to guess. Take a look at what was done for the last two weeks.
Be conservative! Since no one has a baseline yet, there's going to be a lot of guess work, and the program will get aggressive. But along the same lines, you would t guess your back squat 1RM is 500lb if the most you've ever squat for reps is 135. There will be a chance to retest at the end of the program and hopefully PR.