January 8, 2020 – Competition

Gymnastics Skills Warm-Up

Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull-Ups x 6-8 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)

Followed by. . .

Three sets not for time of:
60-second Goblet Squat Hold
5 High Box Step-Ups each leg
5 High Box Jumps (Step Down)

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Aim for 2 heavy working sets.

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 5 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

C.
In 10-12 minutes, build to a 10-RM Push Press

D.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

E.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 5 Double Dumbbell Thrusters (50/35 lb DBs) + 3-5 Muscle-Ups
Minute 2: 10 Toes-to-Bar + 5 Double Dumbbell Hang to Overhead (50/35 lb DBs)
Minute 3: 15/10 Calorie Assault Bike