Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 2 – 5 Ring muscle-ups, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30-0:40 (3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Strict handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)
+
The final part is optional
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 Rope climbs, Go every 0:40-1:00 (2-3 sets)
* This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

2min on - 1min off x3:
12 deadlift
8 hang power clean
4 lateral bar over burpee

Jatka siitä mihin edellisellä intervallilla jäit.

Warm up
2 rounds
2 min cardio
20 step back lunges
20 shoulder taps + 10 hr push ups
20 ring rows
:20 side plank R/L

Strenght
Floor Press x 15+15+10+10 reps, building in weights
perform 16 farmers walking lunges after floor press set.
rest 2-3 min bwn sets

Metcon
10 min amrap with partner
10 strict pull ups
20 push ups
30 air squats
you go, I go!

A)
4 rounds
8 double KB Z press
5 Gorilla row complex (R+L+both)

B)
6 rounds (R+L) with 1'rest
4 single arm swing
2 single arm snatch
4 single arm thruster

C)
For time
100 Russian swing @heavy
EMOM : 15 air squat

A1. AMRAP 4
20 Thrusters @ 35/25kg
10 Bar-facing burpees
20 Power snatches @ 35/25kg
10 Bar-facing burpees

A2. AMRAP 4
500m Row
+
AMRAP in the remaining time
8 Handstand push-ups
12 Box jumps, 24/20″

A3. AMRAP 4
20 Toes-to-rings
1000m BikeErg

– Rest 3:00 between intervals –

Flow. A1 – A2 – A3 – A1 – A2 – A3

4 sets of 4 seated strict overhead presses

Snatch
Primer:

4x2 hi box jumps

*1min rest bw

E90SEC X 10

1 squat snatch w/2s pause below the knee +
1 squat snatch

• Always do two sets with the same weight, and then freely build up

3 sets of:

5 snatch balance
* 
Rest 90s

• Go heavy on snatch balance but you must be able to go all the way down to squat & keep your arms locked

Kapea penkki ”Max5”
-eli nousu kovaan vitoseen, ei fail!!!
-6-7 noususarjaa

Kapea penkki Amrap
-vähennän noin 25% painoa Max5:sta

Facepulls 4x15 / käsi
-yhdellä kädellä

Keskitetty vasarakääntö 3x10-15 / käsi

Monday

Focus: Back Squat 5x3

Metcon: “Kiki No Likey”

20 min AMRAP

Buy In – 1 mile Run

12 Wall Balls (20/14)

9 Atomic Sit Ups (Rx+ GHD)

Score: Heaviest Back Squat/ Rounds+Reps