Weekly breakdown
Monday – CF – Weightlifting, Gymnastics tempo
Tuesday – Aerobic Power Intervals – Strength Aerobic method
Wednesday – Restoration (Cardiac output)
Thursday – Weightlifting, gymnastics strength – HRI (High Resistance Intervals)
Friday – Aerobic Power Intervals – Weightlifting, Strength Aerobic method
Saturday – Cardiac Output – EMOM, Gymnastics skill
Sunday – Restoration

Notice – Thursday HRI (session #2) is hill sprints. Scaling options on the day if no hill accessible.

Monday

Mob #1

A. Shoulder – Internal rotation

B. Ankle – Against wall

C. Hip – flexion

Session #1 – CF

A. Practise Roll to Handstand on rings

B. Practise your triple unders

Carl Paoli & Jami Tikkanen – Triple Under Progressions from Alex Haines on Vimeo.

B. Three rounds for time of:

500 meter Row
12 Overhead squats 60/40kg (135/95lbs)
50 Double-unders

Post time to comments

Mob #2

A. Shoulder – Internal rotation

B. Thoracic spine

C. Hip – Extension

Session #2 – Weightlifting + Gymnastics (Tempo method)

A. SDL + Hang Snatch (above knee) + Overhead Squat – 6 x (1+1+2) @ 60% and above
- 3sec pause/squat

B. Tempo Gymnastics (Superset – alternate between B1 and B2)
B1. Ring push up – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds before ring row

B2. Ring row – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds up : 0 pause : 2 seconds down : 0 pause), rest precisely 40 seconds before ring push up
- Make sure to pull low on the B2
- Make sure to initiate with shoulder forward first on the B1, thumb turned out with locked elbows at top