Sign up for this Saturday’s gymnastics seminar HERE. This is part II of our Summer Seminar Series.
——————–
Monday 6/19
A) Every 90 seconds, for 9 minutes (6 sets):
– Back Squat x 3 reps @ 3-5% more than you used last Monday (75-85%)
+
For time:
21-15-9 reps of
– Front squat (135/95, 95/65, 75/45)
– T2B
+
Mobility work
– work on what you need (hips, ankles, shoulders, t-spine)
Tuesday 6/20
A) Strict Overhead Press
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
3 reps @ 85-90%
3 reps @ 85-90%
3 reps @ 85-90%
AMRepsAP @ 70%
– Rest 2 minutes between sets.
– Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
B) EMOM x 15 min
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – Hollow position hold 20-30 seconds
Minute 3 – 30 UB Double-Unders (60 power singles)
Wednesday 6/21
Every 6 minutes, for 30 minutes (5 sets):
– Run 400 Meters
– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)
– 10 Chest-to-Bar Pull-Ups
– 10 Box Jump-Overs (24″/20″)
*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets
+
3 sets not for time:
– Supine Ring Rows x 10-12 reps @ 2111
– Face up Chinese planks 45-60sec accumulation
Rest as needed between each
Thursday 6/22
A) Power clean 1.1.1 x4; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R2M x 4 sets
Keep same pace as last week with less rest
+
Extra Credit
Three sets of:
– BB good mornings x 6-8 reps @ 2011 (heavier than last week)
– Rest 30 seconds
– Supine hamstring curls x 12-15 reps @ 2011
Rest as needed
Friday 6/23
A) Bench Press 1RM test
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
– Rest 2-3 minutes between sets
B) Build to a 1RM weighted pull-up in 5 sets (10 min)
OR (for those who don’t have pull-ups yet
3-4 sets not for time:
– 10-15 bent over DB rows
R30S
– Accumulate 30 sec hanging with chin above bar (active scapulas)
R60S
+
Every 5 minutes, for 15 minutes (3 sets):
– 15 Pull-Ups
– 30 Push-Ups
– 45 Air Squats
Extra Credit
A) Muscle up skill work:
You have a MU:
EMOM x 6-10
– 1-3 MUs
You can pop out one MU every now and then or you don’t have it yet:
EMOM x 12 min
min 1: 10 ring kips – work on making body horizontal and bringing hips to rings with good lat activation
min 2: 8 feet elevated hip pulls (use box to make body horizontal)
min 3: 6 low ring sit-up + turn overs (should be at a height where your butt is off the ground at the bottom of the ring dip position)
B) Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
– Work on perfect mechanics at all phases in the lift.
C) Four sets of:
– Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set – be careful)
– Rest 45 seconds
– Strict Weighted Pull-Ups x 6-8 reps
– Rest 45 seconds