Thursday Aug 04

Some Gymnastics and Power Conditioning

Warm Up

General

3 min @ increasing intensity on Machine of choice. 

Mobility

Lat Foam Roller

Gymnastic technical

4 sets

3 Arch to hollow drill

3 Pull Ups

3 Jumping bar mu

Rest as needed 

 

Strength

3 sets

30 Tall kneeling straight arm lat pull down @ light band

Rest 60 seconds

Up to 10 Bar Muscle-ups

Rest 2 minutes

Score: Reps completed in BMU

Scaling Options:

Beginner

15 Tall kneeling Straight arm lat pulldown

Rest 30 seconds

4-8 Assisted Strict pull ups

Intermediate 

30 Tall kneeling straight arm lat pull down @ light band

Rest 60 seconds

5 Jumping lat to fly + 5 Jumping BMU 

Workout

6 sets

4 Hang Power cleans @ 70%

10 Cal Row @ Damper 10/8

8 DB Vertical Jump @ Mod

Rest 90 seconds

TC: 20 min Score: Weight 

Accessories

Bird dog + row

3 x 10/side

Rest 30-45 seconds between sets 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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