Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Freestanding Handstands/Handstand Walks
7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time:
Run 400m
14 Ring Dips
7 Power Clean & Jerks 75Kg/50Kg
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Gymnastics Warm Up
10 Minutes, Alternating:
Rope Climbs
Shoulder Touches
Strength
5X3 Tempo High Bar Back Squat @ 80% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
For time:
50 Double-Unders
30 Handstand Push Ups (reg standard)
20 Toes To Bar
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
How to Eat an Elephant – Martin Rittenberry
Train to Be Awesome – Nia Shanks
Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds
Skill
7X1 Hang Snatch – heaviest possible, rest 60 sec.
Conditioning
4 rounds for total working time of:
15 Hang Power Snatches 35Kg/20Kg
10 Pull-ups (rings touch chest at finish of pull)
15 Burpees
*Rest 1:00 after each round.
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Monday
Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds
Skill
7X1 Hang Snatch – heaviest possible, rest 60 sec.
Conditioning
4 rounds for total working time of:
15 Hang Power Snatches 35Kg/20Kg
10 Pull-ups (rings touch chest at finish of pull)
15 Burpees
*Rest 1:00 after each round.
Tuesday
Gymnastics Warm Up
10 Minutes, Alternating:
Rope Climbs
Shoulder Touches
Strength
5X3 Tempo High Bar Back Squat @ 80% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
For time:
50 Double-Unders
30 Handstand Push Ups (reg standard)
20 Toes To Bar
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
Wednesday
Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Freestanding Handstands/Handstand Walks
7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time:
Run 400m
14 Ring Dips
7 Power Clean & Jerks 75Kg/50Kg
Friday
Gymnastics Warm Up
10 Minutes, Alternating:
Bar Muscle Ups
Kipping Handstand Push Ups
Strength
7X3 Banded Deadlifts @ 50%
Conditioning
4 x 400m Run. Rest 1:1
Saturday
Skill
10 Minutes to Establish a 1RM Snatch
Strength
1 x 20 HBBS
Notes: The recommendation is 2.5Kg heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
Conditioning
3 rounds for time of:
20 Pistols (alternating)
15 Burpees
10 Strict Pull-ups
Skill
12 Minutes to Establish a 1RM Clean & Jerk
Strength
1 x 20 HBBS
Conditioning
50 Wall Balls 20/14#
50 C2B Pull-ups
50 Pistols (alternating)
50 Dumbbell Snatches (alternating) 20Kg/12.5Kg
Sleep: What the Research Actually Says – Eric Cressey
Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Freestanding Handstands/Handstand Walks
Skill
7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
Conditioning
14 Thrusters 52.5Kg
15 HR Pushups
10 Thrusters
15 HR Pushups
6 Thrusters
15 HR Pushups
10 Habits to Live A Less Stressful Life – Leo Babauta
The Missing Link: Movement as a Skill – Kelly Starrett
Gymnastics Warm Up
10 Minutes, Alternating:
Rope Climbs
Ring Dips
Strength
5X2 Tempo High Bar Back Squat @ 80% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
3 rounds for time of:
Run 400m
7/5 Muscle Ups
21 Kettlebell Swings 32/24Kg
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Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds
Skill
7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
Conditioning
10 minute AMRAP of:
6 Deficit Handstand Push Ups (6″/4″ deficit)
30 (steps) Barbell Lunges (front rack) 45Kg/30Kg
60 Double-Unders
There is No Substitute for Hard Work – Michael Winchester