A. Clean up to 3RM from floor then 2×3@90%; NOT TnG
B. Deadlift – 3RM + 1×3@85% *building last week but not forcing
C. Weighted Pullup – every 2 minute complete 4-6 reps x 6 sets; slightly heavier than last weeks
*a,b&c : building on last week
Hard, sustainable efforts throughout. Building on prior week
25 cal bike
Rest 4:15 min x 7
Gymnastics: (add on)
a. every :90-2 min ; athlete specific. Perform 5 strict + 5-8 kipping (athlete specific here) *think Open standards on the kipping.
b. Ring Support Holds; tabata is the goal here x 8-10. . . Reverse tamara is a good start. :10 on :20 off. Athlete specific to these hold times. Makes sure to externally rotate rings on your hold, keeping hollow while chest is up and scaps in a good position.
1. 10-12 reps x 4 sets of each. Incline bench or flat bench Y’s, I’d and T’s
2. 3 rds , 10 hang scAp squeezes, :30 hs hold , 15 pvc dislocates
3. 3 rds, 20 weighted sit-ups + 1 min sorenson hold (weighted those who can) + 1 min weighted plank hold
4. Crossover symmetry protocol.