Primary Training Session
Gymnastics Skills Warm-Up
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
A.
Six sets of:
Back Squat x 3 reps @ 3211
(aim for approximately 80-85% of your 1-RM back squat)
Rest 2 minutes
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed
C.
Four rounds for time of:
10 Strict Handstand Push-Ups to 4″/2″ Deficit
15 Ground to Overhead (95/65 lbs)
20 Alternating Pistols
25 Pull-Ups
D.
Three sets of:
Barbell Loaded Glute Bridges x 20 reps @ 10X1
Rest as needed
Reverse Hypers x 20 reps @ 1010*
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)
*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.
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.
Strength Accessory Option
A.
Four sets of:
200-Foot Farmer’s Carry + Waiter’s Carry
(switch arms after 100-feet)
Rest as needed
B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest as needed
Running Endurance Option
Five sets for times of:
Run 500 meters @ 80% of 400m PR pace
Rest 60 seconds
Run 500 meters @ 80% of 400m PR pace
Rest 60 seconds
Total Distance: 5000 meters
Rowing Endurance Option
Three sets for max meters of:
8 Minutes of Rowing
Rest 2 minutes
A 170kg felt smooth but heavy!
B upto a heavy double on 200kg
C 18:09 (blew up my back somewhere some how so felt heavy)
Hspu 5/5 4/3/3 3/4/3 2/2/2/2/2
GTO 8/7 all sets
Pistols 10/10 each set (short break of 1 breath)
Pull ups 15/10, last set unbroken
d done with 70kg
A. first set @205 then 215 for the rest of the sets
B. @155,185,210,225,255
C. Just worked pistols
D. Glute bridge @115. Calf raises and good mornings @75
Pm. Did class
3rft of
3rounds
4 dBall cleans @95
8t2b
8box jumps
Then
400m run
(So 9 total rounds)
-mobility ???
How’s your shoulder?
It’s still hurting. I am not sure but I think it may be coming from my peck.
Get it checked out!!
Warmup done
A) Done at 315 – did these in metcons with the lift inserts instead of oly shoes this week and my positions felt much better
B) 235/365/315/345/370
D) 135 for the glute bridges, 160 on the rev hyper, and 95 for the calf raises – felt like a meathead doing these and I wasnt mad about it
Personally I find a flatter shoe better for squats. I like to load my posterior chain more than my quads ?
Yeah my mobility isn’t fantastic so I can’t go completely flat, but this seemed like a happy medium
Gymnastics Skills Warm-Up Done
A. 100kg. Not getting dumped forward on these. Your bracing cues helped Tino, still going to add weight slowly
B. 85,100,110,120,135 these felt really light
D. 115lbs for glute bridges, band pull throughs, 135 for calf raises
Strength Accessory Option
A. Done with 24 and 32kg KBs
B. Done. Rows at 55kg
Awesome! Keep squeezing that butt and gut and keep your hips tucked under!!
Gymnastics done
A.
128 kg feel good
B.
105-128-148-160-180 kg
C.
17’33”
Hspu 10/5-3-2/5-3-2/5-3-1-1 ( 6 cm deficit)
Gto mix Snatch and C& J
Pull up 25/19-6/16-9/15-10
D.
Done
In the afternoon Run and Strength option
Solid first session! Enjoy this afternoon’s run and strength accessory!