100 Yard Workout - Monkey Bar Gymnasium

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100 Yard Workout

Monday, March 21st

Monday: 100 Yard Workout

All Levels: (stability / strength / power)

Eischens Yoga beginner sequence (12 min), then warm up, then practice handstand holds on wall alternated with kip swings (just kip without doing the finish chinning part)

Goal sets for this workout are completing the 100 yards in 3 sets!! If you can easily do more than 30 on one set move up to the next level. Max sets for this workout is 10, if you have not completed the 100 yards in 10 sets then simply take note of how far you went and work to improve it next time!!:)

Handstand walks: floor / face wall / back to wall or free HSW
Pole or Rope climb: 90 deg chins / pole, rope with legs / pole, rope no legs (OR strength and power levels can sub kips for yards and muscle ups for 2.5 yards a rep) (for pole and rope climbs every 10 feet is 1 rep)

FINISHERS: 1 set of push ups as many as possible, 1 set of back dome as long as possible

Practice time: work on back domes, walking back domes, handstand walks

Last Updated on Monday, 14 March 2011 08:00

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