Gymnastics pacing! ACTIVATION/PREHAB: EMOTM x 5:00 1st – :45 Plate Angels (5# plates) 2nd – :45 Scaption Raises (5#) 3rd – :45 Cuban Presses (5#) 4th – :45 Wall Slides (Back flat on wall) 5th – :45 Ring Rows WORKOUT: 40 Sumo Deadlift High Pulls (65/95#) 20/30 STRICT
Test week continues! POWER TEST: Pick any of the following: Snatch, Clean or Clean and Jerk * Any starting position and catch style is permitted * 50×3, 65×2, 80×2, 85-90×1, 90-95×1, 95+x1, 95+x1 (Last two sets are optionall, based on how you’re feeling as you build up) * 15
Skills and aerobic pacing! SKILLS: Every 1:30 for 6 total rounds: Odd – Legless/Assisted Rope Climbs, Pegboard Even – Handstand Push Up, Practice Kipping (as long as you have strict), Wall Walking, HS Walking * Work for 1:00 before resting :30 at each section WORKOUT: 300 Double Unders
Another “On” and “Off” workout with a twist…. STRENGTH: Back Squat – Heavy set of 3 (Go for a 3RM if you feel good… Last set) * Warm Ups – 50, 65, 75% * Work Sets – 85, 90, 94-95% (Optional, new rep max)(About 2:30-3:00 per work set)
Stability, lifting and gymnastics pacing! CORE WORK: Banded Anti-Rotational Walk Outs 3x:20 Holds with :30 rest between SKILL/POWER: 1 Push Jerk @ 90% every 2:00 for 4-5 total sets… * Warm ups: 60% x3, 70% x2, 80% x1, 85% x1 (6-8 minutes to warm up) * This one
18.4 practice! SHOULDER REHAB: Tempo Bent Over Reverse Flys (3-8# only) * Raise plates slowly and hold for 5 seconds, slowly lower back to starting position for another 5 seconds for 5 total reps * Perform another set at the 2:00 mark POWER/STRENGTH: 1 Hang SQUAT Clean +
Prep for the sure to be gymnastics filled 18.3! STRENGTH/STABILITY: Tempo Pull Ups (3 reps) – Active Hang, Chin Above Bar Hold & Slow Negative – :06-:08 per position – New set every 2:00 for 2 sets total POWER: 2 Rep Push Press from a Rack * Up
Little Open prep for 18.2… GLUTES: Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!) Banded Bottom to Bottom Squats x 10 reps (Blue Band) * Dynamic Hip Flexor Stretching between sets * 2 total sets of RDLs and Squats
Strict Monday! 😉 STABILITY: * Back off week on this movement for everyone :10 Active Ring Row Hold (Straight Arm) :10 Ring Row Hold (Bent Arm) :10 Slow Negative * Choose a tough angle for this one since it will just be 1 rep every 1:30 on the clock
An Open twist! SKILLS: Every 1:30 for 12:00 (4 rounds each) perform: ODD – 2-5 Muscle Ups, :30 CTB or Chin Above Bar Pull Ups, :30 T2B or :40-:50 Kipping practice EVEN – 3-5 Deficit Handstand Push Up, :30 Standard HSPU, :30-:40 Wall Kick Ups/Holds, :40-:50 Kipping Practice *
Strength and Power Open Prep! STRENGTH/SKILL: Handstand Push Up Variations & Kipping Practice * 15-20 minutes POWER/SKILL: 1 Hang Power Clean 2 Power Cleans 3 Front Squats * Work up steadily for 15-20 minutes to a heavy set with PERFECT technique * 5 total sets POWER: 3
Open prep… Day 2? SKILL: Every min on the min for 10:00 Odd – 1-4 Muscle Ups/3-6 CTB/Chin Pull Ups/:30-:40 of kipping practice Even – 3-5 Kipping HSPUs/2-3 Slow Negatives with Kip out/Box HSPUs * Pick your options wisely and safely! WORKOUT: 100 Calories on the Rower (6:30
Skills and volume! SKILL: Every minute on the minute x 10:00 ODD – :30-:40 of Toes 2 Bar & Pull Ups practice EVEN – :30-:40 of HSPU practice WORKOUT: 10 Wall Walks (12-24″) 35/50 Toes 2 Bar (Knees or 50-75 Sit Ups) 100 Med Ball Thrusters (25/30-35#) 35/50
Gymnastics volume pacing! GLUTE WORK: Single Leg DB Hip Bridges x 8 Each (Start where you ENDED last week then go heavier) 100′ Banded Lateral Walks (Small Red from Cabinet for 50′ Left and 50′ Right) 2 Sets for Quality POWER/SKILL: 1 Tall SQUAT Clean (Shrug and Catch,
Skills and volume… SKILLS: Kipping HSPUs, Pull Ups and Muscle Ups * 15-20 minutes WORKOUT: 3/5 STRICT Deficit HSPUs (2/4″) 10 Weighted Walking Lunges (35/53’s) 12/15 STRICT Pull Ups * 20 minute AMRAP * Make the HSPUs more strength based, pull ups closers to the endurance end
Skills and long…. SKILLS: Handstands, Kick Ups, Headstands, HSPUs and Kipping/Freestanding + Rowing Skill for Calories * 15-20 minutes WORKOUT: 3/5 Toes 2 Bar 6/10 Strict HSPUs (AbMat only or Box) 12/15 Calories on the Rower * 20 minute AMRAP * POST ANY MILESTONES AND TOTAL ROUNDS
Skills and drills! SKILL PRACTICE: Rope Climbs and HSPUs + Some Pistol skill work with good knee and hip positions… If you can’t keep your heel down and knee in proper alignment then scale the movement down some… WORKOUT: 1 Legless Rope Climbs (Leg Assisted) 5 STRICT Handstand
Another new week! STRENGTH & POWER: 1 Clean + 5 Front Squats * Your pick on what type of Clean you want to perform, but pick the one that gets you the most weight on the bar… * If you do a squat clean it counts as your first
Longer skill sessions and unbroken! GYMNASTICS: 10:00 of Toes 2 Bar and Pull Up practice… (Work on Kipping if you have good strength and control) 10-15:00 of Handstand Walking/Handstand Push Up practice… (Work Kipping if you have good strength and control) WORKOUT: 5 UNBROKEN Toes 2 Bar (Knee
Gymnastics and “fun”… SKILL: We will take 10 mins to work on improving a gymnastics pressing skill and a pulling skill (your pick) then do a 10 minute EMOTM to get a little more volume in with what you pick… * Don’t mistake volume for excessive fatigue… Don’t allow
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