GYMNASTIC CONDITIONING

3-5 rounds, rest 30-60sec between movements

1) 10sec Chin over Bar Hold + 3-8 Strict Pull-Up
2) 10sec Handstand Hold + 3-8 Strict HSPU
3) 10sec Bottom of the Squat + 3-8 Pistol Squat (alternate legs)
4) 10sec Hollow Hold + 10 Hollow Rock

RPE 3+ to 4

Tailoring Options:

Decrease the time in static phase

Strict Pull-Up→ Kipping Pull-Up or Jumping Pull-Up
Strict HSPU→ Kipping HSPU or HSPU on a Box
Pistol Squat→ check Pistol Squat variations from gym library

CONDITIONING

EMOM x30 (10 rounds)

1) Row/Airbike/Ski/Run…
2) Alternate between A&B
3) rest

A: 5 Power Clean @60/40kg + 4 Front Squat + 3 Jerk
B: 5-10 TTB and 5-10 Box over Jump

Overall RPE 3, heavy breathing but should be able to keep up a conversation.

Tailoring Options:
PC+FS+J→ decrease OR increase loading

6min Row: 30sec fast, 30sec easy. Increase the pace each minute.
Then 3 rounds:
5+5 Single Arm DB Hang C&J
5 Broad Jump
10-20 Banded Good Morning video

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5+5+5 Wall Squat video and Snatch Drills video

CONDITIONING

24min EMOM (6 rounds or less):

1) 10 Double KB Hang Snatch
2) 10 KB Front Squat
3) 10 Double KB Hang C&J
4) 10 KB Thruster
5) 10m Walking Lunge (overhead/front rack/crossloaded/farmers carry)
6) rest

Overall RPE 3

Choose the loadings and rounds to fit your deload week.

Deadlift 5x4

Rest as needed

RPE 4

Back Squat 7-3-7-3-7-3, AHAFA

Rest as needed between sets. Scale if needed.

3-5 rounds, rest as needed

1) 20-30 Wall Facing Shoulder Taps

2) Bottom Half + Top Half + Full Strict TTB. Pick a rep scheme you can do the whole set. (5+5+5, 7+7+7, 9+9+9…)

3) 5-15 Strict Ring Dip

4) Strict C2B/Pull-Up

5) 20-45sec L-Sit (rings/parallettes)

RPE 3-4

Barbell complex:

Power Clean + Front Squat + Jerk

9 set, every 60-90sec

RPE 3-4

Keep it smooth, not all out!

Every 30sec for 10min:

Power Clean

RPE 3-4

Go by feel.

CONDITIONING

2-4 rounds, rest as needed

1) Run 2-5min or machine
2) 10-15 Kipping Swing (rings or bar)
3) 10-15 Medball Clean (or D-Ball)
4) 5-10 reps of Banded Thoracic Flow
5) 10 Wallball 2 for 1
6) 10+10 Lunge Ball Throw

RPE 2-3