Workouts

Workout will be posted at the gym!

General Warm UP
x20 pass through
x20 supine pass through
x20 wrist rotations both directions
x10 forearm stretch fingertips facing towards you
x10 forearm stretch fingertips facing away from you
x10 forearm stretch rotations fingertips facing away from you
x20 scap push ups
x10 yoga push up
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Handstand Skill Practice

i)
Pike handstand hold *feet on box; 3-5 sets 10-20's
*Begin to practice actively pressing through shoulders and balancing through your fingers.
*Increase the difficulty of the hold by reaching one leg overhead if possible
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ii) Gymnastics Push Up: 3-4 sets x 4-8 reps, (2210 tempo)
*ADD 0-1 reps to each set from last week
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Pressing Strength

Seated dumbbell z-press; 3x12 reps
*ADD 0-5 lbs. to last week's presses*
-ss-
Hollow body plank holds; 3x20-30 seconds

With 30 seconds of work and 30 seconds of rest alternate between the following movements for 4 rounds.

-rope climb (substitute with rope pull to standing or rope pull up)
-L-sit leg raise
-coppenhagen raise (20 seconds each side)
-barbell roll-out

General Warm Up

x20 mountain climbers
x10 single leg hinge/ leg
x10 cossack squat/ leg
x10 lying y, t, m, swimmers
-30s deadbug hold
x2
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2 sets of 5 reps each with an empty barbell-
-rdl
-kangaroo squat
-back squat
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Back Squat

5 - 5 - 3 - 3, 75-80% of 1 rep max

4 sets:

x8-12 D-ball/ SB bearhug good morning
x8-12 bulgarian split squat/ leg
-max ring row
-rest as needed between rounds-

General Warm Up

30' of each -
-sampson lunge
straight leg bear crawl
-knee hug
-standing pig
-side lunge
-side shuffles w/ arm swing
-carioca
-forward skater jumps
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10 reps of each with an empty barbell -
-front squat
-strict press
-clean grip rdl
-rack delivery
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Skill Practice

i).
Empty bar front squat w/ tempo; 3x4 (3210)
(3 seconds down, 2 second pause at bottom, 1 second up, 0 second pause at top)
-rest 30s between sets-
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ii). (OPTIONAL COMPLEX)
*Use the following complex to help you build towards your working weight if you desire*

3-4 sets of:
x1 - 3-pause clean pull (1" off ground, below knee, high hang)
x1 - 2-pause power clean + jerk (below knee, mid-thigh)
x1 - squat clean + jerk
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Clean & Jerks

4 sets of 3 reps, 75-80% of 1 rep max

*drop and reset each rep so that you can reinforce a proper set up and pull from the ground*
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Accessory
5 sets of pull ups adding 1-2 reps per set from last week

"Optional Conditioning"

Kettlebell "DT"

5 rounds for time:
x12 deadlifts
x9 hang cleans
x6 shoulder to overhead

(70/ 53 lb. kettlebells)

General Warm UP
30' of each dynamic stretch:
-spider man lunge
-crab walk
-knee hugs
-standing pigeon
-high kick toe touch
-pogo hops
-high knees
-forward skips
-skips for height
-skips for distance
-air squat to broad jump
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10 reps of each with an empty barbell-
-back squat
-behind the neck snatch grip press
-snatch grip rdl
-tall muscle snatch
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Skill Practice

i).
Empty bar overhead squat w/ tempo; 3x4 (3210)
(3 seconds down, 2 second pause at bottom, 1 second up, 0 second pause at top)
-rest 30s between sets-
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ii). (optional complex)
*use the following complex to help you build towards your working weight if you desire*

3-4 sets of:
x1 - 3-pause snatch pull (1" off ground, below knee, high hang)
x1 - 2-pause power snatch + overhead squat (below knee, mid thigh)
x1 - squat snatch
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Snatches

4 sets of 3 reps, 75-80% of 1 rep max

*drop and reset each rep so that you can reinforce a proper set up and pull from the ground*
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Accessory
4 sets of max effort glute ham raises

"Optional Conditioning"

EMOM until failure

x6/4 echo calories
x1(+1) double-dumbbell box step overs (50/ 35 lb. dumbbells)