Your Guide To Open Gym Training

WARM UP

Swimmer 5 reps

2 rounds
Front support wrist rocks 30sec
Cossack squat 10 reps
Tall bear scap shrugs 30sec

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Handstand Conditioning

Choose A, B, C or D stick with it for 5 weeks

A1. C2W hold 5 x 30 seconds
A2. Active hang 5 x 30 seconds
Add 5 sec per week until you achieve 60 seconds

B1. Wall walk 3 x 3 reps
B2. Rear support hold 3 x 30 seconds
Add 1 rep + 5 seconds per week for 5 weeks

C1. Back to wall handstand balance 5 x 15 sec
C2. Pike HS hold 5 x 15 sec
Complete as prescribed for 5 weeks

D1. Back to wall tuck walk downs 5 x 5 reps
D2. Chest to wall tuck 5 x 15 sec
Complete as prescribed for 5 weeks


Ring Strength

Choose A, B, C or D stick with it for 5 weeks

A1. Active hang 30 seconds
A2. Single arm hang rotations 2 per side
A3. Strict leg raise 5 reps
Add 5 seconds + 1 rep per week for 5 weeks

B1. False grip hang 15 seconds
B2. Tempo false grip pull up 3 reps (2 secs up, 2 hold, 2 down)
B3. Tempo ring push up 3 reps (2 secs up, 2 hold, 2 down)
Add 1 rep per week for 5 weeks

C1. Pull up singles 10 x 1 rep
*focus on lean back and not pulling too fast
C2. Low ring MU transitions- back and forth 5 x 30 sec
C3. DB tricep kick backs 5 x 5 per side
Don’t add any thing. Practice on improving quality over 5 weeks.