Monday – Gymnastics Conditioning

Gymnastic 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.

Devils Press Tips and More  

Tuesday: Monostructural day

5 Rounds:
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.

Wednesday: weightlifting

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

“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
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.

Saturday: Midline

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.