SYN - FOCUS

PROGRAMME​ TRIAL

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

 

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 trial is over, email info@syncoaching.com for the latest password.

 

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Kristin Sif - SYN Gymnastics - CrossFit Reykjavik

DAY 1

BAR MUSCLE-UP

With a running clock perform the following:

00:00 - 06:00 - 

2 sets for maximum tension of:

1) - SNAP TO MU x 5

2) - ICE CREAM MAKER x 5

1) - SNAP TO MU

2) - ICE CREAM MAKER

06:00 - 08:00 - REST

08:00 - 14:00 -

EMOM x 6 

2 x (BOX ENTRY) BAR MUSCLE-UP

(BOX ENTRY) BAR MUSCLE-UP

14:00 - 16:00 - REST

16:00 - 22:00 -

3 sets for quality, slow reps of:

1) - BELLY TO BAR PRESS DOWN x 8

2) - BODY SAW (RINGS) x 8

1) - BELLY TO BAR PRESS DOWNS

2) - BODY SAW (RINGS)

DAY 2

RING MU / HSW 

WARM UP:

2 sets not for time of:

1) - TABLE HOLD x 20s

2) - 135 PRESS x 30s

3) - HANGING SHOULDER EXTENSION x 20s

1) - TABLE HOLD

2) - 135 PRESS

3) - HANGING SHOULDER EXTENSION

EVERY 4:00 x 16:00 (4 sets) complete:

1) - FRONT LEVER RAISE (RINGS) x 5 reps

      *squeeze & hold for 2s each rep.

2) - (KIPPING) BOX RING MUSCLE-UP x 3

3) - DIP SWINGS x 8 reps

4) - PARTIAL WALL HS REPS x 15-25s

1) - FRONT LEVER RAISE (RINGS)

2) - (KIPPING) BOX RING MUSCLE-UP

3) - DIP SWINGS 

4) - PARTIAL WALL H/S REPS

BUTTERFLY / TTB / HSW

 

 

WARM UP:

2 sets not for time of:

1) - BEAT SWINGS (BAR) x 10

2) - T-SPINE EXT REPS > BENCH x 10

3) - SEATED PIKE LEG LIFTS x 10

DAY 3

1) - BEAT SWINGS (BAR)

2) - TSPINE EXT REPS > BENCH

3) - SEATED PIKE LEG LIFTS

EVERY 90s x 12:00 (4 sets each, alternate):

 

1) - RIG COMPLEX:

 

- SINGLE REP BUTTERFLY CTB PULL-UP x 5

- (STRAIGHT LEG) PARTIAL TTB x 7

- HANGING L-SIT x 12s

  (scale = single leg Hanging L-sit x 6s / side)

*complex ideally performed without coming off the bar.

2) - HS COMPLEX:

 

- (WALL ENTRY) SPLIT HS x 30s

    *try to accumulate 30s total time

    *if you cannot attempt this movement, 

      perform 5-6 reps of the HS forward fall.

SINGLE REP BUTTERFLY

(STRAIGHT LEG) PARTIAL TTB

SINGLE LEG HANGING L-SIT

(WALL ENTRY) SPLIT HS

HS FORWARD FALL

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