October 2017

Gymnastics Skill Development

EMOM: 8
:30 Headstand Hold, freestanding, with partner spotting, alt rds with partner

Tri-Modal Conditioning, Mid- Long Duration (Intervals): 23:00

“One-Upped”
4 rounds of 1:00 intervals, each:
Dumbbell Push Jerks
Double Unders
Max Hollow-Body Hold (1 try)

Weightlifting Strength Development, Transition Weeks

Back or Front Squats:
Tempo: 50X0
Scheme: 5 sets of 3, climbing

Gymnastics Skill & Position Development (Static Holds)

Taking turns with a partner, ac- cumulate 1:00 of time EACH in the following positions,
with a 4:00 cap on each part:
Part A: L-sit or tuck on parallette
Part B: Top of pull-up
Part C: Bottom of push-up

Fittest Team in the Metro East

Monostructural/Gymnastics Conditioning, Short-Mid Duratio

“Amber E”
For time, in teams of 2:
60-50-40-30-20-10:
Sit-ups
Jump rope

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Foundations 3”
AMRAP 12:
1-2-3-4-5 rep repeating series:
Deadlifts
Pull-ups
Toes to Bar

Monostructural Conditioning, Long-Duration (Intervals)

“The Stacy J Enduro”
For time, in teams of 3:
2700-meter row*, divided
1800-meter run+, together
900-meter bike, divided

Weightlifting Conditioning, Sprint Intervals

EMOM 20, 0:25 work/0:35 rest:
Sled push, low-handle
Push jerks, barbell
Rope climbs, weighted
Lunges, double-dumbbell

Weightlifting Strength Developm Progressive Series- Deload Week

Back or Front Squat
5 sets of 5 reps
Load: 50% of 1RM