October 16, 2020 – Competition

Gymnastics Movement Primer

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 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

Followed by. . .

Three sets not for time of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell RNT Split Squats each leg

5 Broad Jumps for max Distance

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5-6 reps @ 80%
Rest 2 minutes between sets

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean + Jerk
(perform a power clean then lower the bar to just above the knee & perform a hang power clean + jerk)

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 74%
Rest 2 minutes between sets

D.
Every 8 minutes for 16 minutes (2 sets):
15 Dumbbell Thrusters (50/35lb.)
15 Chest-to-Bar Pull-Ups
50 Heavy Rope Double Unders or 80 Double Unders between rounds
12 Dumbbell Thrusters (50/35lb.)
12 Chest-to-Bar Pull-Ups
50 Heavy Rope Double Unders or 80 Double Unders between rounds
9 Dumbbell Thrusters (50/35lb.)
9 Chest-to-Bar Pull-Ups

E.
Three or Four rounds for quality of:
25 Kettlebell Sumo Deadlifts
25 Prone Lying Banded Leg Curls
25 Push-Ups