Prep
15 forward shoulder rotations
15 backward shoulder rotations
10 alt swinging arm crossovers
10 arm swings (overhead & back to hips
#
Activation
15 banded scap squeezes
10 Serratus wall slides with foam roller
5 push-ups w/downward dog
#
Warm-up
:30 sec bike
30’ft running high knees
5 box jumps **stepping down
7-10 knee tucks **progress towards T2B
7 DB(’s) front rack squats **light weight
#
Mobility
:10 sec cobra stretch /:05 sec release x3 sets
Wrist flexor :10 stretch/:05 sec release x3 sets
(can also use floor or wall for stretch)
Wrist Extensor :10 sec stretch/:05 sec release x3 sets
Dorsiflexion ankle stretch using wall or rig upright :20 sec stretch **each
:40 sec rolling out hop flexors **each
#
Gymnastics
Opt 1.
AFAP
30 Strict HSPUs @deficit 6”/3”
**Rest 3 mins
35 Strict HSPUs
**Rest 2 mins
40 Kipping HSPUs
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Opt. 2
Strict HSPUs:: 3 sets x(-2)reps @3’’ deficit
**Rest between between sets; Rest2:30following last set
Kipping HSPUs: 3 sets x(-2) @3’’ deficit
**Rest 1 min between sets
**”(-2)” leaving two reps in the tank, not going to absolute failure. Ex: If athlete can only get 10 reps, then they would kick off at 8 reps.
–
Opt. 3
A1. Declined push-ups: x Max reps
Rest :30 sec
A2. 3-4 negative HSPUs @1’’ deficit **as slow & controlled as possible
x3 sets; rest 3 mins after full set
**A1. & A2. will be a superset together, only a :30 sec rest between the two movements, followed by a 3 min rest after the complete superset before starting next set.
**building off prior weeks
#
Conditioning
5 Rounds w/ascending weight & decreasing reps **20 mins
15 T2B
9 box jumps over @24/20”
Front Squat **from the ground
RND 1: 15 FS @135/93
RND 2: 12 FS @155/103
RND 3: 9 FS @185/118
RND 4: 6 FS @205/133
RND 5: 3 FS @225/143
**modify as needed
**First rep can be a squat clean
**BB should be close to unbroken, possibly two sets in the beginning rounds, if needed. Looking for the BB to be a fight every round, but not dropping for multiple sets.
–
50-59: @115/83-135/93-155/103-185/118-205/133
**modify as needed
–
60+:
12 T2B
Boxes @20/16’’
BB @95/63-115/83-135/93-155/103-185/118
**modify as needed
#
BE Complete
1. Bent over DB back shrugs: 3 sets x15 reps **challenging weight
2. Weighted Glute bridges: 3 sets x10-12 reps **can use DB instead of BB if preferred
3. 3-4 mins rolling out hip flexors
4. Wall squatting stretch :30 sec hold/ extend legs for :10 sec x2
Gymnastics strict deficit hspu 3,4,3
Kip deficit 6,6,6
Conditioning used 50-59 weight
115,135,155,185,205 15:43
Be complete done
Gymnastics: Option 1 36:34 (thinking about this need a better approach burning out to early)
Conditioning: Rx 19:14
Be complete: Done
Gymnastics
Opt. 2
Strict HSPUs:: 4, 4, 3 @3’’ deficit
**Rest between between sets; Rest 2:30 following last set
Kipping HSPUs: 4, 4, 4 @3’’ deficit
**Rest 1 min between sets
Conditioning
5 Rounds **20 min cap
15 T2B
9 box jumps over @24
Front Squat
RND 1: 15 FS @115 **from the ground (2:15)
RND 2: 12 FS @135 **from the ground (3:14)
RND 3: 9 FS @155 **from the ground (3:48)
RND 4: 6 FS @185 **from the rack (3:34)
RND 5: 3 FS @205 **from the rack (3:44)
BB unbroken
Total Time – 16:37
BeComplete – Done