Weightlifting & Gymnastics Volume Accumulation Week 1/4
Bench Press with Dumbbells
4:00 for max reps, lite DBs/KBs
Ring Rows, Ring Pull-Ups, MUPs
4:00 for max reps of 1 exercise
Execution plan:
1:00-4:00: Partner A presses while Partner B does pulling
4:00-5:00: Switch roles
5:00-9:00: Partner A pulls while Partner B does pressing
9:00-12:00: Record scores (board) and put DBs/KBs away
Gymnastics Conditioning, Short/Sprint Duration
“Scott’s Ladder”
For time,
1-2-3-4-5-6-7-8-9 rep rnds:
Burpee box jumps
Toes to bar
BBJ: SC=light & fast, RX=24/20, RX+=24/20
TTB: SC=sit-ups or candlesticks, RX=TTB, RX+=TTB
RX+ climbs the ladder to 11 reps for both exercises, not 9.
