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Warmup:
2x:
300m Row (Progressive every 100m)
10 Weighted Shoulder Circles
:30 Hang From Pull-up Bar
10 Band Pull Aparts (slow)
5 Single Arm Ring Rows, each arm
Strength/ Skill
3 Sets
10 S/A KB Upright rows (ea)
16 Wall Facing HS shoulder taps (s:20 feet elevated pike shoulder taps)
Push Jerks
10-10-8-8
Start at a reasonable load and then work up to a challenging set
Do the first 5 reps/10 and 4 reps/8 TNG then reset each rep after.
Conditioning
For time
21-15-9
30-20-10
Ground to OH (115/80) (95/65)
Cals (RX. Use the row/Ski) **erg double cal
*10 min Cap
Intent: pick your poison. You have 2 options for the G2O, you can either clean and jerk it or snatch it. Whenever you see 21-15-9 we know we have to push the pace. But with the Calories after we have to send it to finish fast.
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GYMNASTICS
Week 1:
Position Focus (hollow/arch) & T2B efficiency
A. Warm-Up
3 Rounds of:
1:00 Machine 10 High Plank Shoulder Taps 5 floor facing angels
:20 FLR Hold 10 Scap Pull Ups + :10 Active Hang
B. KipSwing
3-4 set:
Intro to hollow & arch
1⁄2 Tabata hollow hold + 1⁄2 Tabata Arch hold
Jump to hollow on bar & hold
5 tight kip swings x 3-4 sets (may use abmat)
3 long kip swings w/ press down on bar
kipping knee raise/knees to elbows
C. EMOM x10
L1(0 t2b) 5-7 kipping knee raises on odd min, 5-7 reps of candle stick even min
L2(1-3 t2b)- 1-3 reps on the minute
L3(5+ t2b) 3-10 reps on the minute
D. Core/Accessory
3 Sets
10 Hollow rocks + :10 Hollow Hold + 10 Hollow Rocks
8 Tempo Ring Rows @ 31x2
10 Pike-Ups + 10 Straddle-Ups
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Power Hour:
3:00 blood flow
20 banded side steps
20 banded Squats
20 banded presses
20 pushups w/ rotation
Front Squat
4x12 (stay moderate work on speed throughout the bottom)
> superset
4x12 Push-ups
Upper Body Strength
3x
DB Alt DB front raise x 12 e/s
DB Heavy DB Rows x 8 e/s
DB Bottoms up KB press x 5 e/s
Empty Bar Strict Press x 25
Rest :15 btwn ea movement
1:00 between each set
Complete each movement, all 4 movements = 1 set
Accessory:
3 Sets
1:00 Plank
30 Straight leg sit-ups