3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Week 1.

EMOM 10:00
ODD Minutes: 3-10 x Strict Handstand Push-Up / Scale Variation
EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows

sHSPU Options: Push-Up, Pike Push-up, Box Pike Push-Up, HSPU, Deficit HSPU

AMRAP 30 Minutes:
20 Dumbbell Deadlifts 50/35
30 AbMat Sit-Ups
400m Run

Aim for a steady pace throughout the workout.

Post rounds, reps, and Rx to comments.

Single leg deadlift 3 x 8 (for quality)

PRIMA PARTE PROGRAMMAZIONE

GINNASTICA PROGRAMM

� DAY 1
WARM UP & CORE
A. 4 set
5 tempo ring push up (Tempo=discesa lenta e controllata)
30” hanging Bar L sit hold
3x40"
L-sit complex
Posizione L-sitallungare gamba sinistra e tornare, allungare gamba destra e tornare, allungare entrmbe la gambe e tornare…Il tutto deve avvenire rimanendo alla sbarra

B. L sit around the KB - 10 reps x 5 set (https://www.instagram.com/p/
B2B5KVDlUvW/?utm_source=ig_web_copy_link)

STRENGTH & MOVEMENT

strict chest to bar
max rep (MIN. 2/3)
Max Muscle Up in 2'30"
Rest 5'
Max Muscle Up in 2'
Rest 4'
Max Muscle Up 90"
Rest 3'
Max Muscle Up in 60"

CONDITIONING:
Every 2 min x 5 set
30” handstand hold
15 toes to bar
Note: nel handstand hold dorso al muro e utilizzare un solo piede al muro come
punto di appoggio

4×16
Front Rack Lunge Step+db
5×20
Banded Strict Pull Up

Takareidet kuminauhalla 4x10

1 min. tauko

Overhead squat 3 x 6
Kaikki sarjat 75 % ykkösmaksimista

Deadlift 1RM** OTD,** in 30 minutes.

(Tng 15 x 20%, Tng 15 x 30%, Tng 10x40%, Tng 10x50%, Tng 8 x 60%,Singles 6 x 70%, Singles 5 x 70%, Singles 3 x 75%, Singles 3 x 80%, Singles 2 x 85%, Single 1 x 90% .......Go Heavy!