Mobility
Spend 10 minutes rolling out any tight areas
Warm-Up
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Regular Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Three sets of:
Cast Swings x 3 reps
Rest 45 seconds
Every minute, on the minute, for 3 minutes:
Catch Position Hold x 5 seconds + Catch Position Ring Swings x 5 reps
A.
“AGOQ Bound”
Five sets of:
6 Shuttle Runs
1-5 Ring Muscle-Ups (or favorite RMU drill)
Rest 60 seconds
1 Shuttle Run = 25′
B.
Spend 5 minutes reinforcing good footwork by implementing this drill with a PVC pipe or empty barbell:
Jump to Split (accumulate 20 quality reps)
Every 90 seconds, for 12 minutes (8 sets of):
Split Jerk
Sets 1-3: 2 reps @ 55-60%
Sets 4-6: 2 reps @ 60-70%
Sets 7-8: 1 rep @ 70-75%
At the 12:00 mark…
Every 90 seconds, for 3 minutes (2 sets of):
Push Press x 5 reps @ 65-70% of 1RM Push Press
C.
35-54:
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 14/12 Calorie Assault Bike (12/10 Calorie Echo)
Station 2: 10-12 Toes to Bar
Station 3: 14/12 Calorie Row
Station 4: 60 Second Crossover Practice
Station 5: 10-12 V-Ups
55+:
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 12/10 Calorie Assault Bike (10/8 Calorie Echo)
Station 2: 8-10 Toes to Bar
Station 3: 12/10 Calorie Row
Station 4: 60 Second Crossover Practice
Station 5: 10-12 V-Ups
“Off-Season Bound”
60 Second Double-Under Practice
D.
Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1: 15-20 Second Ring Support Hold
Station 2: 5 Bat Wing with a 5 second hold at top
Athlete Notes:
Getting some touches on a few movements that showed up in Quarterfinals, like crossovers and v-ups. Todays session is designed to get you moving, sweaty and have some touches on a few different movements. If you feel like getting spicy today then add in another 5-10 minutes for 5-6 sets total. But only if you are feeling spicy. 🙂
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.
Gymnastic Session
Bar Muscle-Up Skill Work
Three sets of:
Bad Cheerleader Jump to Bar + Swing x 1.1 reps
Rest 15 seconds
Swinging Knees-to-Bar x 2 reps
Rest 60 seconds
and finish with …
20 Bar Muscle-Ups
*Accumulate quality reps – this isn’t about time but just getting some volume. If you don’t have Bar Muscle-Ups then accumulate 20 Chest-to-Bar Pull-Ups