Jeff Tucker, Author at Breaking Muscle

Strength & Conditioning – Jeff Tucker: Week 3, Day 4

Jeff Tucker — Thu, 05 Jul 2012 09:00:00 +0000

Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead Tucker spent over twenty years as a firefighter and police officer, before returning again to gymnastics – this time as a coach.

Tucker currently runs GSX gym in Fort Worth, Texas and is also the head of CrossFit Gymnastics>. He travels the world teaching gymnastics and teaching others how to coach it, as well. For three weeks he’ll be sharing his gymnastic-centered programming with us here on Breaking Muscle.

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout #4

30 seconds: One front lever for 2sec. hold on rings; any degree you can control. 15 total front levers with rest as needed.

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Strength & Conditioning – Jeff Tucker: Week 3, Day 3

Jeff Tucker — Wed, 04 Jul 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout #3

5, 10, 15, 20, 15, 10, 5 – Not for time but completion

Strict Press Overhead 45/75

Ring Dips

Push Ups

Air Squats

The post Strength & Conditioning – Jeff Tucker: Week 3, Day 3 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 3, Day 2

Jeff Tucker — Tue, 03 Jul 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Angie With a Twist

50 Ring Pull Ups

100 Air Squats

100 Push Ups on Rings

100 Hollow Rocks

The post Strength & Conditioning – Jeff Tucker: Week 3, Day 2 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 3, Day 1

Jeff Tucker — Mon, 02 Jul 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout #1

3 Rounds for Time and Form:

Ring Support Hold: The locked-out position on top of the rings, with rings turned out at 45 degrees. This is known in gymnastics as a cross support.

Beginner: 5 x 10sec. holds

Advanced: 5 x 15sec. holds

10 Pistols

15 Ring Pushups

20 Wall Ball Setups (Feet against wall, with ball on chest, sit back and have shoulders touch the ground, then sit up and throw the ball 3 inches up the wall.)

The post Strength & Conditioning – Jeff Tucker: Week 3, Day 1 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 2, Day 4

Jeff Tucker — Thu, 28 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout -Run, Sit, Thrust and Dip

4 Rounds for time:

Run 400 meters 20 sec L sit (Form -see below) 1

5 Dumbbell Thrusters (⅓ of your Bodyweight /2)

7 Ring Dips (Strict, Good Position No Form Break)

The post Strength & Conditioning – Jeff Tucker: Week 2, Day 4 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 2, Day 3

Jeff Tucker — Wed, 27 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Go Get it!

5 Minutes, AMRAP

3 Muscle ups (Kip, Swing, whatever just get it done.)

5 Handstand Push Ups (Normal ROM, head to mat, Heels to the wall)

7 Chest To Bar Pull ups

The post Strength & Conditioning – Jeff Tucker: Week 2, Day 3 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 2, Day 2

Jeff Tucker — Tue, 26 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Just Movin‘

2 Rounds:

10 Strict Pull-ups

10 Gymnastic Kip Pull ups

10 Planche Pushups/Regular

10 Clapping push-ups

5 HeSPU (Headstand Pushup)

10 Air Squats

10 Tuck Jumps

10 Hollow Body rocks

10 Frog Jumps

3/3 Pistols (per leg)

The post Strength & Conditioning – Jeff Tucker: Week 2, Day 2 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 2, Day 1

Jeff Tucker — Mon, 25 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Shoot It

2 Rounds w/20 lb or 10 lb vest being worn:

50 Wall Balls – 15 lb / 10lb

750 Meter Row

25 Shoot Thrus / Pass Thrus on parallettes

7 Burpees

100 Single Jump Rope Skips

The post Strength & Conditioning – Jeff Tucker: Week 2, Day 1 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 1, Day 3

Jeff Tucker — Thu, 21 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Sean’s Idea of Fun

4 x 30sec. Handstand hold (Chest to wall)

4 x 5 Ball Ups

Snatch Balance – 5 x 3 Snatch deadlift 5 x 3 @ 110% of max

For time:

100 Wall balls 20lb/15lb

50 Kettlebell swings @ 24kg/16kg

The post Strength & Conditioning – Jeff Tucker: Week 1, Day 3 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 1, Day 4

Jeff Tucker — Thu, 21 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Push It

3 rounds:

10 Push Ups

5 Muscle Ups

10 Deadlifts @ 60 % of body weight

250 Meter Row

The post Strength & Conditioning – Jeff Tucker: Week 1, Day 4 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 1, Day 2

Jeff Tucker — Tue, 19 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Ring Tone

5 rounds for form:

L-Sit on rings: 5 second hold, legs parallel to ground and toes pointed

Deadhang Chin-Ups: 5 strict chin ups

V-outs on rings: 5 total

Head Stand Push ups: 5 total, strict with solid body tension – legs together, toes pointed

Hollow to Superman: 5 second static hold. Hollow, then roll over to 5 second static hold superman – 5 total

The post Strength & Conditioning – Jeff Tucker: Week 1, Day 2 appeared first on Breaking Muscle.

Strength & Conditioning – Jeff Tucker: Week 1, Day 1

Jeff Tucker — Mon, 18 Jun 2012 09:00:00 +0000

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Tucker, read our feature interview:

Featured Coach: Jeff Tucker, Part 1 – Cowboy-Firefighter-Gymnast

Featured Coach: Jeff Tucker, Part 2 – Patience and Caring

Workout – Wall Shuffles and Then Some

10 Rounds:

Kick up to the wall in handstand position, perform one hand stand push up

Shuffle walking – hands following the wall, feet touching as needed, for 10 feet

Grab a jump rope and knock out 5 double unders

Hold an L-sit for 5 seconds

The post Strength & Conditioning – Jeff Tucker: Week 1, Day 1 appeared first on Breaking Muscle.