braceyourself

Monday
Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill
7X1 Hang Snatch from just above knee – work to a max for the day, rest 90 sec.

Conditioning

10 rounds for time of:

7 Toes to Bar
7 Thrusters 45Kg/30Kg

(15 minute cap)

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Hold

Strength
1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning
EMOM as long as possible (10 Minute Cap)
3/2 Unbroken Muscle Ups
5 Touch and Go Deadlifts 100Kg/65Kg
7 Burpees

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

Skill
5X1 Hang Clean (just above the knee) and Jerks – work to a max for the day

Conditioning
5 rounds of:

1:00 Wall Balls 20/14#
0:30 Power Clean & Push Jerk 60Kg/40Kg (Rounds 1&2) – 70Kg/45Kg (Rounds 3&4) – 80Kg/50Kg (Round 5)
0:30 Rest (use this time to change weights between rounds)

Friday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Handstand Push Ups

Strength
5X2 Tempo High Bar Back Squat @ 75% – rest 120 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

3 x 400m Run, rest 2 minutes between efforts. Aim to have the last run the fastest.

Saturday
14.3 – T.B.A.