Week 3 of 4: Monday
Prep
As part of your warm-up:
1. 40 Reps of Your Weakest Gymnastics Movement:
Chest-to-Bar Pull-ups
Handstand Push-ups
or
Toes-to-Bar
2. 3 Sets of 8 Hip Thrusters at Moderate Weight.
Focus on hip speed on the way up.
3. Accumulate 2 Minutes of L-sit Hold
4. 10-minute Easy Row
Strength
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 2-rep max pause back squat
Begin @ 55% of Back Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
Every 2 Minutes for 4 Rounds
Straight Legged Deadlifts
6-8 Reps
Should be heavier than weeks 1 & 2
Conditioning
7-Minute AMRAP
3 Squat Cleans (185/130)
X Burpees Over-the-Bar
X Pull-ups
-Rest 3 Minutes-
6-Minute AMRAP
3 Squat Cleans (205/145)
X Burpees Over-the-Bar
X Pull-ups
-Rest 2.5 Minutes-
5-Minute AMRAP
3 Squat Cleans (225/155)
X Burpees Over-the-Bar
X Pull-ups
*X=For the Burpees Over-the-Burpees & the Pull-ups, the Number of Reps Will Coincide With the Round You Are On. On Round 1 You Will Complete 1 Rep of Each Movement, On Round 2, 2 Reps of Each Movement, On Round 3, 3 Reps of Each movement, Etc.
*You will start each AMRAP where you finished the last. If you finished the first 7-minute AMRAP at 6 of 8 Pull-ups, You will start the 6-minute ARMAP on the 7th of 8 pull-ups.
Recovery
10-minute Easy Row
