Gymnastics Practice

Gymnastics Practice

1A. Back Lever- Half Lay 6 seconds x 3

1B. Arms Only Rope Climb 1 Ascent, 15 ft x 3

2A. L-Sit, max hold x 3

2B. Natural Leg Curls x 5 x 3

5 x 5

A. Back Squat- Light Day

85kg (5-5-5-5-5)


B. Push Press- Heavy Day

80kg (3-4-4-4-3)

C. HealthLift- Moderate Day

120kg (5-5-5-5-5)

5 Rounds

20 V-ups, 1 minute rest

stretch during rest periods

Gymnastic Practice

1A. Front Lever Tuck, 6 seconds x 4

1B. 15lb, Dumbbell Plache Throughs x 5 x 4

2A. Planche Tuck Hold x 6s x 4

2B. Hanging Leg Lifts Circular x 2R/2L x 4

Sprint Interval Training

1. Power Wheel Craw Max Distance x 3
39 yds - 61 yds (PR) - 37 yds

2. Max Pull-ups Kipping x 3
30 - 18 - 23

3. 5 x 100 meter Sprint, 1 minute rests

4. 10 x 55 yard Sprint, 1 minute centers

Oly. Lifting Sesh Inna Da Yard

Gymnastics:

BL Tuck x 6s x 4
Bulgarian Rows x 5 x 4

Ring L-Sit max x 4
RLLs x 5 x 4

5x5

A. Back Squat- Heavy Day

230 lb (5-5-5-5-5)

B. Push Press- Moderate Day

165 (5-5-5-5-5)

C. HealthLift- Light Day

220 (5-5-5-5-5)

Gymnastics Practice , Later in the day

1a. FL Hold x 6s x 4

1b. Ring Dips x 5 x 4

2a. Planche Hold 45 degrees on bar x 4

2b. HLL- Circular, 2R/2L x 4

"The Chief"

1. 3 Rounds of "Chief" ( check video for description. )

2. Gymnastics Practice

Ia. Back Lever Hold x 4
Ib. 1 Arm Assisted Pull-up x 3 x 4

IIa. L-Sit max hold x 4
IIb. Skin the Cat Pull out to inverted hang x 3 x 4

Lifting Inna Da Yard 2

Muscle Snatch, 1 RM

Mid Hang Snatch 2 x 4

Mid Hang Clean + Push Jerk 2 x 4

100 Sledge Hammers

Gymnastics Practice

1a. Front Lever Hold ( With band assist)

1b. Ring Push-ups 5

2a. Planche Hold ( Band Assist)

2b. Ab Wheel Rollout 3

5 x 5

a. Back Squat
215lb x 5 x 5

b. Push Press
145lb x 5 x 5

c. Deadlift
285lb x 5 x 5

~35 minutes

track day

6 x 200 meter sprint

8 x 40 yard dash

handstand walk practice 10 minutes/ 40 yards

Oly Day Singles

Snatch 1rm

185 pound ( x-x-x)

Clean and Jerk 1 rm

205 pound - 215 pound (x)

Front Squat 1 rm

205 pound - 225 pound - 240 (x)

Box Jumps 3 x 5

toes to bar 3 x 10

neck work

Gymnastics

Front Lever Hold - single bar dips

Planche Hold tuck - front lever pull half tuck