SYN - SUPPLEMENT PROGRAMME

TRIAL

This programme is hosted and assigned weekly by the FitBot app to SYN Gymnastics members.

 

This is an example week of the programme, presented in this format for trial purposes only.

(PLEASE NOTE: the password for this page changes every other Sunday. If you find you cannot get into the page before your 7 day trial is over, email info@syncoaching.com for the latest password.

 

For subscription details 

Patricia Dinis - SYN Gymnastics (Oeste CrossFit Box)

DAY 1

TTB / COMPRESSION / LAT STRENGTH 

EMOM x 9 (3 sets each):

1) - SEATED TTB REPS x 15

      *pulse the toes as close to the bar as possible.

      *keep Lat's active! 

1) - BOX ASSISTED PULL BACK x 15

       *maintain tension on descent

       *make sure it burns in the Lat's.

1) - SEATED TTB REPS

2) - BOX ASSISTED PULL BACK

DAY 2

RING MUSCLE UP / HSW

EMOM x 10:00

(5 sets each, alternate between):

1) - (STRICT) BOX RING MUSCLE-UP x 4

       *control the descent.

2) - INVERTED LEG LOWERS x 2-3 / side

        *perform slowly

Inverted LEG LOWERS - SCALING

- Perform 135 Press x 20s

- Seated Hamstring stretch x 20s

1) - STRICT BOX RING MUSCLE-UP

2) - Inverted Leg Lowers

2) - 135 Press

DAY 3

BUTTERFLY / HSW

3 sets for quality positions of:

1) - (WALL ENTRY) SPLIT HANDSTAND HOLD

      (accumulate) x 30s

*if you do not have the forward fall down yet, perform:

SPLIT HANDSTAND FROM BOX 15s / side

2) - SINGLE REP CTB BUTTERFLY x 5 

       + CTB BUTTERFLY x 5

       + (STRAIGHT LEG) PARTIAL TTB x 7

No rest between exercises

Rest 60s after each set.

(BOX) SPLIT HS

1) - (WALL ENTRY) SPLIT HS

(STRAIGHT LEG) PARTIAL TTB REPS

2) - SINGLE REP BUTTERFLY PULL-UP

DAY 4

RING & BAR MUSCLE-UP

 

EVERY 90s x 9:00 (6 sets) perform:

1) - LAT-PULL MU x 3

      *reps performed unbroken

2) - SEATED PIKE LEG LIFTS x 10-12

       *reps must be unbroken in a rhythm.

       *perform single leg to scale.

*if you cannot perform Lat-Pull Muscle-Up, this week you are performing:

 

5 x (WEIGHTED) BOX

CHEST-TO-BAR PULL-UPS.

1) - LAT PULL MU

BOX PULL-UP

SEATED PIKE LEG LIFTS

DAY 5

1) - BOX HSPU

3 sets for quality reps of:

1) - HSPU COMPLEX:

 

- BOX HPSU x 4 

*2s pause halfway down

*2s pause head on floor

*hold tension in the arms the whole time.

- 90 DEGREE L-SIT DB PRESS HOLD x 20s

2) - BOX FALSE GRIP CHIN-UPS x 6

*2s pause chest on bar

*2s pause in lockout

*hold tension in the arms the whole time.

rest 30s between exercises
rest 60s between rounds

90 DEGREE L-SIT PRESS HOLD

2) - FALSE GRIP CHIN-UP

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