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Gymnastics Strength Development

EMOM9:
   Min 1: 25 seconds pull-ups
   Min 2: 25 seconds MB f-squat
   Min 3: 25 second plank hold*

Agility/Weightlifting, Long-Duration Intervals

“Frogger”
10 rounds for time, teams of 2:

   2 suicides*
   2 gym laps**
   20 single-arm DB push presses

 

Weightlifting/Gymnastics Conditioning, Short

From the 0-10:00 mark:

“Phoenix Rising”
   5 rounds for time:
   10 deadlifts
   18’ handstand walk

Monostructural/Gymnastics, Long-Duration Intervals

AMRAP 20:
   400 meter run, row or bike
   20 burpees

Rest 1:1

Barbell Strength Development (Conjugate Method Max-Effort Lower Body)

Wide-Stance Box Squat to a 1-Rep Max.

If you back squatted this last week, do front squat today; if you front squatted it last week, do back squat today. 

No drop set today.

 Barbell Strength/Stability Test

Overhead Squat 5-3-3-1-1-1-1-1
Find a 1-rep max for the day.

Time permitting, do 3-5 drop singles at 80% of today’s 1RM.

Weightlifting/Monostructural Conditioning, Short-Mid Duration

“The Guts”
   5 rounds for time
   10 overhead squats
   200 meter run or row

12-minute time cap.

Load for overhead squats: 50-60% of 1-rep max, depending on proficiency and ability to pick up the bar and move it to overhead from the floor.

After-Hour Accessory Exercise
 

Conjugate Method Dynamic-Effort Lower-Body.

EMOM 10: 2 back squats from the rack OR 2 deadlifts from floor.

Load: 73-75% of 1-rep max.
Execution: Do this as an EMOM. For squats, control the “down” but explode UP as quickly and powerfully as possible. For deads, explode up from the floor as powerfully as possible.

Before class: Lifting shoes & belts, knee sleeves, wrist wraps, PVC and/or empty bar, small plate (2.5# for gals, 5# for guys).

During: Overhead squat area and bar.

After class: Do accessory exercise, record workout results (especially 1RM OHS), and clean & return equipment.

Bulletproof abbreviated: 30 jumping jacks (15 arms to side, 15 arms to front), 20 bird dogs, 15 scapular push-ups, 15 full push-ups, 15 x Is, 15 x Ts, 15 x Ws, 15 quick external rotations per arm with small plate.

Doing OHS from the rack IS an option for those who struggle with snatching the bar overhead.

Tri-Modal Conditioning, Long Duration (Intervals)

“K Fire 2016”
   For time, in teams of two:
   6 rounds:
   15 hang squat cleans
   15 double-unders
   15 pull-ups
   1 rope climb

20-minute time cap.

Load for cleans: 50-60% of 1RM hang clean.

Execution: 1 working, 1 resting. Teammates take turns and divide up work in any pattern.
 

After-Hour Accessory Exercise

Conjugate Method Dynamic-Effort Upper-Body

EMOM 10: 2 shoulder presses or bench presses from the rack.

Load: 70% of 1-rep max.
Execution: Work from the rack. Do this as an EMOM. Control the “down” but explode UP as quickly and powerfully as possible. This is about speed development, not about “heavy”. 
 

Before class: gymnastics grips/gloves/tape, knee sleeves, lifting shoes and/or belt, jump rope.

During: bar loaded to 50-60% of 1RM hang clean, pull-up area, jump and climbing rope.

After: Do accessory exercise, record workout results, clean & return equipment.

Kendall Smith’s birthday was yesterday (6-15).

Scaling double-unders today:
1 x attempts
1 x bar hops
2/3 x triple-unders (10 total)
4 x single-unders

Barbell Speed/Power Test

Power Clean 5-3-3-1-1-1-1-1-1
Find a 1-rep max for the day.

Time permitting, do 5-10 drop singles at 80% of today’s 1RM.

Barbell Conditioning, Short-Mid Duration

“60 at 60”
   For time,
   60 power cleans

Load: 60% of today’s 1-rep max

12-minute time cap.
 

After-Hour Accessory Exercise
A: Accumulate 60 sit-ups.
B: Spend ~5 minutes practicing single-leg balance with one or more of the following:

   -Eagle Pose
   -Tree Pose
   -Warrior III Pose
 

Before: Empty bar, wrist wraps, lifting shoes & belts.
During: Power clean bar, loaded to 60% of today’s 1RM.
After: Record workout results (esp. 1RM clean), do accessory exercise, clean & return equipment.

 

 

::: Barbell Strength Development :::

Start of a conjugate-method strength phase.

Bench Press (Narrow Grip) to a 1-Rep Max.
Hands exactly shoulder width apart.

Drop set: 1 set of max repetitions at 85% of today’s 1-rep max. 
Still narrow grip. The goal is 3+ reps.

::: Gymnastic/Odd Object Condit Mid-Duration :::

“Push-Pull Party”
   For time,
   40 ring dips
   40 pull-ups
   40 dumbbell push press

Every 2:00 starting at 0:00 and continuing until done, 10 box jump-overs on standard heights (24”/20”).

Load for DBPP: Men, 2×40#; women, 2×30#; or something that feels medium-load. Explain the “scale up 50%” to find bar weight concept to athletes.

::: Accessory Midline Exercise, After the Hour :::

Accumulate 1 minute of L-Holds or L-Sits.
In parallettes or rings, or hanging from pull-up bar.

::: Barbell Strength Development :::
Pause Back or Front Squat to a 1-Rep Max.
3-second pause at the bottom (ie, in the hole). Rise only after the 3-second bottom-position hold.

Drop Set: 1 set of max repetitions at 90% of today’s 1-rep max.
NO pauses for this max-effort set. 

::: Monostructural/Weightlifting Conditioning, Short :::
“The Baby Deer”
   3 rounds for time:
   300 meter run
   20 barbell lunge steps, front-racked

Load: 135/95 or scale up/down as needed to get to 50% of no-pause front squat 1-rep max.

::: Accessory Midline Exercise, After the Hour :::
Accumulate 30 banded good mornings.
Accumulate 30 GHD back extensions.