Friday August 26, 2022

A.

Gymnastics Prep:

3 Rounds of: 

1:00 Assault Runner @ Easy Pace 

10 Kick-ups to a Handstand (Freestanding)

10 Push-ups

10 Alternating Single-leg V-ups

+

3 Rounds of: 

15-second Headstand Hold

15-second Rest

+

3 Sets of: 

5 Handstand Push-up Negatives 

* 5-second Lower

* Come off the floor & kick back up each rep

20-second Hollow Hang from the Bar

Rest 1:00 between sets

B.

Gymnastics Workout:

5 Rounds of: 

10 Strict Handstand Push-ups

20 GHD Sit-ups 

C.

Monostructural Workout:

2 Rounds of: 

5:00 Runner @ Zone-2 Effort (900-950 Watts) 

5:00 Assault Bike @ Zone-2 Effort (61-63 RPM)

D.

Every 1:00 for 5:00 3 Hi-Hang Snatches Use 30-50% of 1-RM Snatch. + Every 1:30 for 9:00 1 Power Snatch 1 Hang Squat Snatch 2 Overhead Squats Use 50-70% of 1-RM Snatch. + Every 1:30 for 6:00 1 Snatch Pull 1 Hang Snatch Pull Use 70-90% of 1-RM Snatch.