Gymnastics Skills Practice
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
A.
Every two minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
B.
For time:
10 Ground to Overhead (135/95 lbs)
10 Ground to Overhead (185/135 lbs)
10 Ground to Overhead (225/155 lbs)
10 Ground to Overhead (185/135 lbs)
10 Ground to Overhead (135/95 lbs)
Use one barbell switching out your own weights.
C.
Every 3 minutes, for 18 minutes (6 sets) for times:
20/15 Calorie Assault Bike
15/10 Calorie Row
50 Double Unders
D.
Three sets of:
Weighted Wide-Grip Pull-Ups x 6-8 reps
Rest 30 seconds
Dumbbel Skull Crushers x 10-12 reps
Rest 30 seconds
Barbell Biceps Curls x 10-12 reps
Rest 2-3 minutes
Gymnastics done
A. 155/175/195/215/215/215#
B. 135/165/195/165#PC&J/135#PSn 10:56
C. E3MOM
18 AB/15 Row/50 DU’s
18 AB/15 Row/rest(calf injury)
18 AB/15 Row/——————- 1:42
18 AB/15 Row/——————- 1:34
A. 105 ok 110 fail
B. 15’45” RX
C. 1º 20/15/50 no rest
2º-6º 15/10/50 20-30 rest ( I M ?)
D. Done
A) 225/245/255/255/260/265(FAIL)
B) 8:49 Seg
C)2:17/2:22/2:30/20 Cal AB+15 Cal Row/2:49/ 20 Cal AB+15 Cal Row+ 23 DU
A.
Every two minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
90/95/100/105/110/115kg HPC ✅ PC❌
B. Scaled
For time:
10 Ground to Overhead 60kg
10 Ground to Overhead 70kg
10 Ground to Overhead 80kg
10 Ground to Overhead 70kg
10 Ground to Overhead 60kg
Time: 11:26