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, No Hip Drive)

1 High Hang SQUAT Clean

1 Above Knee SQUAT Clean

* Work up to a heavy/max tall clean set without cheating with you hips

* 6 total sets to work up on a 2:00-2:30 clock each set

 

WORKOUT:

Deadlift (153/225#)(60% 1RM Deadlift, No Upscaling)

Strict HSPUs, Dips OR Push Ups

3,6,9,12,15,18…. 12:00 AMRAP

(Your pick on the gymnastics… Try to pick a movement that is a weakness or you haven’t worked on for a while)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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