Week 2 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
Strength
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 3-rep max 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.
Snatch Pulls
3 Reps @ 95, 100, 105, 110%
Every 2 Minutes for 4 Rounds
Straight Legged Deadlifts
6-8 Reps
Go heavier than week 1.
Conditioning
5 Minute AMRAP
15 Overhead Squat (95/65)
10 Chest-to-Bar Pull-ups
-Rest 2 Minutes-
5 Minute AMRAP
15/12 Calorie Row
12 Toes-to-Bar
-Rest 2 Minutes-
5 Minute AMRAP
10 Overhead Squat (95/65)
8 Chest-to-Bar Pull-ups
8 Toes-to-Bar
-Rest 2 Minutes-
5 Minute AMRAP
15/12 Calorie Row
8 Burpee Pull-ups
Core
4 x 12-15 Reps for Abs
Decline Zercher Sit-ups
or
Weighted GHD Sit-ups
