Week 1 of 4: Monday
Prep
As part of your warm-up:
1. 30 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 1.5 Minutes of L-sit Hold
Strength
1. Every 2 Minutes For 8-10 Rounds
Work up to a heavy 2-rep max front squat
Begin @ 55% of Front Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
2. Snatch Pulls
3 Reps @ 90, 95, 100, 105%
Every 2 Minutes for 3 Rounds
3. Every 2 Minutes for 3 Rounds
Straight Legged Deadlifts
6-8 Reps
Conditioning
5 Rounds
10 Goblet Squats (70/53)
8 Toes-to-Bar
6 Box Jumps (30/24)
9.5 Minute Time Cap
Strength Conditioning
4 Rounds, Not For Time
200′ Heavy Sled Pull*
3 Complexes of 1 Power Clean, 1 Hang Power Clean @ 75% Of Max Clean & Jerk
*Select a weight that you can do unbroken.
Core
4 x 12-15 Reps for Abs
Decline Zercher Sit-ups
or
Weighted GHD Sit-ups
