Mobility
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
Warm-Up
Three sets of:
250 Meter Easy Row
Plank Forward Taps x 20 seconds per arm
Sprint Start + 100 Meter Row (fast)
Plank Lateral Taps x 20 seconds per arm
Hip & Shoulder Prehab
One-Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
10 Second Isometric Side Lying Banded Clam Shells + 5 reps + 10 Seconds Iso Hold
Rest 30 seconds
Crossover Symmetry Reverse Flys x 15 reps
Skill Technique Primer
Three sets of:
Press in Split x 3 reps
Rest as needed
followed by …
Three sets of:
Jerk in Split x 3 reps
Rest as needed
A.
Five sets of:
Hang Clean Below the Knee + Clean & Jerk @ 70-75% of 1-RM Clean
Rest 2 minutes
Followed by…
Five sets of:
Clean + Front Squats + Jerk of 1-RM Clean & Jerk
Rest 2 minutes
(Begin your first set at 75% and build)
B.
35-44:
Against a 2 minute clock, perform as many reps as possible of:
100-Foot Handstand Walk
5 Hang Power Snatches (135/95 lbs)
Max Ring Muscle-Ups in the remaining time.
Rest 60 seconds between sets and complete a total of FOUR sets.
45-49:
Against a 2 minute clock, perform as many reps as possible of:
75-Foot Handstand Walk
5 Hang Power Snatches (115/85 lbs)
Max Ring Muscle-Ups in the remaining time.
Rest 60 seconds between sets and complete a total of FOUR sets.
50-54:
Against a 2 minute clock, perform as many reps as possible of:
50-Foot Handstand Walk
5 Hang Power Snatches (105/75 lbs)
Max Ring Muscle-Ups in the remaining time.
Rest 60 seconds between sets and complete a total of FOUR sets.
55-59:
Against a 2 minute clock, perform as many reps as possible of:
25-Foot Handstand Walk
5 Hang Power Snatches (95/65 lbs)
Max Ring Muscle-Ups in the remaining time.
Rest 60 seconds between sets and complete a total of FOUR sets.
60+:
Against a 2 minute clock, perform as many reps as possible of:
2 Wall Walks
5 Hang Power Snatches (85/55 lbs)
Max Burpee Pull-Ups in the remaining time.
Rest 60 seconds between sets and complete a total of FOUR sets.
**If you don’t have ring muscle-ups you can sub with one of the following:
1:1 Bar Muscle-Ups
1:1 Burpee Pull-Ups
Scaling Options for Handstand Walk:
8 Nose to Wall Shoulder Taps for every 25′
8 Handstand Marching on Box for every 25′
1 Wall Walks for every 25′
C.
Three sets of:
12 Alternating Reverse Lunges
30 Banded Hamstring Curls
Rest 90 seconds
Athlete Notes:
You’ve got a gymnastics heavy workout for today! We are week 7 into our current cycle and have been building in gymnastic volume. Today’s conditioning is a combination of inverted work on your hands and accumulating volume with ring muscle-ups. You’ll notice that the substitutions for ring muscle-ups aren’t our typical substitutions because for todays purposes I want you to keep your heart rate up during your sets! The intention for today’s workout is to execute higher level gymnastic skills with an elevated heart rate. If you know that isn’t going to happen with the movements written in the workout then adjust the movements so you can complete the session with the desired intention. Need help doing that? Then post your questions in the comment section and I will respond with suggestions!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Sled Drag Option
Four rounds for time of:
1000 Meter Concept 2 Bike Erg OR 500 Meter Row
400-Meter Sled Drag @ 50% of your Lean Body Mass