Monday – Gymnastics Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50’s/35’s), 1 Bar Muscle-Up
2 Devils Press (50’s/35’s), 2 Bar Muscle-Up
3 Devils Press (50’s/35’s), 3 Bar Muscle-Up
Context: work at a pace that will enable you to perform your bar muscle ups gracefully, with a tight arch to hollow swing. Devils presses consist of a burpee with dumbbells directly into a double dumbbell snatch. Breathe throughout these so that you are ready to move directly into the bar muscle ups. Check the link below with more tips and videos regarding the devils press.
Tuesday: Monostructural day
50 Double Unders
50% of Max Kipping Handstand Push-ups
Rest 1 Minute Between Rounds.
context: Take your best ever set of unbroken kipping hspu and perform half of those after each set of double unders. This piece will get us better at performing double unders while our shoulders are under fatigue.
Snatch Primer (A)
On the Minute x 5 Sets
Halting Power Snatch
3 Halts (Just off Floor, Knee Level, Pockets) – pause at each one of these positions for one count
Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)
context: the goal here is to prep our bodies to build up to heavy power snatch over the last five minutes of this fifteen minute piece. Snatch pulls do not include the pull with the arms, while the snatch high pull does.
Friday: met-con day
1,000 Meter Row
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)
context: breathe at the top and bottom of each deadlift to increase oxygen intake throughout this workout.
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold
Rest 2 Minutes Between
Context: sit ups can be performs on an abmat or the GHD. GHD supine hold is when you decline on the GHD with your chest facing up and hold yourself in a parallel position to the ground for :30. Hold a weight over your chest to increase intensity during this piece.