Workout of the Day
Take 10-12 minutes to work on two gymnastics skills
(Pick skills with which you struggle most.)
Four sets of:
Front Squat x 3-5 reps
* Set 1 – 70% of 1-RM
* Set 2 – 75% of 1-RM
* Set 3 – 80% of 1-RM
* Set 4 – 85% of 1-RM
Rest 2-3 minutes between sets
Every minute, on the minute, for 10 minutes, complete the following:
135/95 lb Thruster x 3 reps
Chest-to-Bar Pull-Ups x 6 reps
The goal is speed and efficiency. Finish each set as quickly as possible and rest the remainder of the minute – note working time for each of the 10 sets, e.g., EMOM 10: 14s, 14s, 13s, . . . . Focus should be to be smoother and faster each set.
Take 10-12 minutes dedicated to mobility work.