Last testing day!

 

POWER:

Push or Split Jerk from a Rack

* Work up to your best single for the day in 15-20 minutes

(50×3, 65×2, 75×2, 80×1, 85×1, 90×1, 95×1, 101×1)

 

WORKOUT:

Your pick to test your gymnastics volume…

“Mary XXX”

10 Strict HSPU (Plate or Box scale)

20 Pistols (Box or Lunges)

30 Pull Ups (Sub ring rows if shoulders need a break)

15 Strict HSPU

30 Pistols

45 Pull Ups

20 Strict HSPU

40 Pistols

60 Pull Ups

… Continue adding 5/10/15 onto each new round for 20:00

 

OR

 

“Cindy XXX”

10 Pull Ups

20 Push Ups

30 Air Squats

15 Pull Ups

30 Push Ups

45 Air Squats

20 Pull Ups

40 Push Ups

60 Air Squats

… Continue adding 5/10/15 to each new round for 20:00

Justin VanBeek

Written by: Justin VanBeek

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