Gymnastics complex plus something heavy & something light…

 

ACTIVATION:

EMOTM X 3:00

1st – Cuban Presses x :45 (5’s)

2nd – 1:00 Banded Lateral Walks (Green Band)

(1 step left and 1 step right for 1:00)

3rd – 1:00 Two Legged Banded Good Mornings (Green Band)

 

STRENGTH ENDURANCE/SKILL:

Complete 5 sets of the following complex (or a variation of it) for best loading trying to go unbroken each set:

1 Weighted Chin Above Bar Pull Up (DB loaded)

3 Strict Chest 2 Bar Pull Ups (No DB)

5 Bar Muscle Ups

* These could be on the rings instead of us any other subs where the complexity gets harder as the load decreases

 

WORKOUT:

800M Run (If you can’t run 5:30 or quicker scale to less distance)

10 Power Cleans @ 70-75% 1RM

150M WALK RECOVERY

10 Power Cleans @ 70-75% 1RM

800M Run

(17:00)

 

The goal is to match your times on the front half and the back half of the workout…

 

Don’t take the front half out too hard and try to keep things sustainable!

Justin VanBeek

Written by: Justin VanBeek

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