Gymnastics Skills Warm-Up
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Wall Climb + Nose-To-Wall Handstand Hold x 30 seconds + Single Leg Thigh Taps x 10 reps
Followed by. . .
One set of:
Back-To-Wall Donkey Kicks x 20 reps
Immediately followed by. . .
One set of:
Back-To-Wall Handstand Marching x 20 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 6 meters
A.
A.
Every minute, on the minute, for 15 minutes:
Clean & Jerk x 1 rep @ 80-85%
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
Use your 1-RM from the start of this cycle –
Snatch Barbell Warm-Up
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Drop Snatch
Hang Power Snatch
Snatch from Below Knee
Set 1 – 5 reps of each @ 20/15 kg barbell
Sets 2-3 – 3 reps of each @ 95/65 lbs
A.
Every minute, on the minute, for 6 minutes:
Snatch x 2 reps
Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65
Followed by…
Every 2 minutes,
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+
B.
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
C.
For time:
Run 1600 meters
30 Chest-to-Bar Pull-Ups
15 Deadlifts (315/205 lbs)
Run 1200 meters
20 Chest-to-Bar Pull-Ups
10 Deadlifts (315/205 lbs)
Run 800 meters
10 Chest-to-Bar Pull-Ups
5 Deadlifts (315/205 lbs)
D.