Tuesday 042517

Strength Focus
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
AND
4 Rounds
12 Dumbbell Bench Presses (Same weight as last week)
Rest :45 sec
12 Dumbbell Rows per arm @ 2121 (2 second long pull up, hold at the top for 1 count, 2 second lower, pause at the bottom for 1 count) - Same weight as last week

Gymnastics Focus
EMOTM 10
Odd: Ring Support Hold (Top of the ring dip hold) 20-30 seconds
Even: 10 Perfect Ring Rows - Feet elevated if possible
And
5 Rounds
Push Ups
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets
**If last week you got all the push ups easily, add 1 rep to each set. If you didn't get all of them easily, keep the same numbers.

Cardio/Endurance Focus
Bike 20 Minutes - Steady pace
Men: goal is 250-300 watts the whole time
Women: 200-250 Watts

Tuesday 042517

Strength Focus
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
AND
4 Rounds
12 Dumbbell Bench Presses (Same weight as last week)
Rest :45 sec
12 Dumbbell Rows per arm @ 2121 (2 second long pull up, hold at the top for 1 count, 2 second lower, pause at the bottom for 1 count) - Same weight as last week

Gymnastics Focus
EMOTM 10
Odd: Ring Support Hold (Top of the ring dip hold) 20-30 seconds
Even: 10 Perfect Ring Rows - Feet elevated if possible
And
5 Rounds
Push Ups
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets
**If last week you got all the push ups easily, add 1 rep to each set. If you didn't get all of them easily, keep the same numbers.

Cardio/Endurance Focus
Bike 20 Minutes - Steady pace
Men: goal is 250-300 watts the whole time
Women: 200-250 Watts

Monday 042417

Strength Focus
Deadlift 4×4
The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 82.5%. All percentages are based off of your 1RM.
AND
4 Sets
8 Romanian Deadlifts (RDLs)
Rest 45 seconds
10 Stationary Lunges/Leg
Choose Your Style - This should be 10 moderate reps - you could do 15 - these 10 should be technique biased
1) No Load
2) 1 DB or KB Goblet Style
3) 2 DB's or KBs Suitcase Style
4) Front Rack
Rest 1:15

Gymnastics Focus
4 Rounds
10 Strict Toes to Bar or L-Sit Rasies (still strict)
:30 seconds Flutter Kicks while holding Med Ball - hold medball with straight arms forward over the top of your hips/belly button
12 Supermans
Rest as needed between sets and before beginning
4 Rounds
30 second side plank per side
15 Weighted AbMat Sit Ups - Hold a weight behind your head - recomended 5 lbs.

Cardio and Endurance
Every 3 Minutes for 15 Minutes
Run 400m

Saturday 042217

Strength Focus
High Catch Power Snatch – 6×2
Catch noticeably higher than parallel. This is not a muscle snatch, but is intended as a pulling accessory.
AND
Seated Barbell Press
5 x 5
8 Barbell Rows after each set.

Gymnastics Focus
Push Ups
100 Push Ups for time
10 V-Ups every break
Max of 8 Minutes to get 100 Push Ups
Modify push ups to an elevated surface that you can do 10 reps in a set on

Friday 042117

Strength Focus
2 Rounds
10 steps L & R Band Walks
10 Glute Bridges
AND
Back Squats in Class
AND
3 Rounds
10 Bulgarian Split Squats per leg
Front Rack Double Kettlebell Walk - 100' (53/35)

Gymnastics Focus
EMOTM 10
1) 5-10 Pistols per side (Add weight if easy, Modify to: 5# weight under heel, or depth)
2) 10 Prone, feet elevated Ring Rows (laying as flat as possible)

Wednesday 041917

Strength Focus
Seated Box Jump

4 x 2
How high should the box be you jump on? Start low, this is the first time you're doing them. Focus on being EXPLOSIVE.
AND
Snatch Balance
3 x 3
AND
Squat Snatch 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%.
AND
Snatch Pulls
5 x 2 @ 80-100%

Gymnastics Focus
4 Rounds
15 second Hanging L-Sit
200 M Double Kettlebell Farmers Carry (70/53)
10 Tempo Swings on the rings
20 second top of a GHD Hip Extension Hold (Superman Hold)

Tuesday 041817

Strength Focus
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%
AND
4 Rounds
10 Dumbbell Bench Presses
Rest :45 sec
10 Dumbbell Rows per arm @ 2121 (2 second long pull up, hold at the top for 1 count, 2 second lower, pause at the bottom for 1 count)

Gymnastics Focus
EMOTM 10
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold
AND
5 Rounds
Push Ups
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets

Cardio/Endurance Focus
5 x 1 Mile Bike
Rest 3 Minutes between sets

Strength Focus
20-18-16-14-12-10
Front Rack Lunge Steps 135/95lbs
Russian Kettlebell Swings (eye level and as heavy as possible while being unbroken and heels down every rep.)
Box Jumps with mandatory step down (24"/20")

Gymnastics Focus
4 Rounds
20 Second Hallow Hold
30 second Side Plank Hold per side
10 Supermans
5-10 V-Ups
Rest as needed between sets and before beginning
4 Rounds
10 Barbell or AbWheel Roll Outs
10 Hip Extensions

Wednesday 041217

Strength Focus

Jumping Lunges

4 x 6 - 3 per side
Stay in lunge position, jump EXPLOSIVELY and switch legs in the air. Land in a lunge on the other side. Regain balance. Wait for a 1 one thousand count, then repeat.
Don't continously jump and switch legs. Jump and switch. Land. Stop moving. Count. Then go again. Be explosive!

Squat Clean
5×3 Perfect reps only
Triples can be successfully done between 60 and 90%. If you need to clean up your technique do not exceed 70%.

Clean Pull
5 x 2 @ 90%

3 Rounds
12 GHD Hip Extensions
Rest :30
30 second side plank per side
Rest :30

Cardio and Endurance Focus
3 Rounds For Time:
Bike 1 Mile
20 GHD Sit Ups
Rest :90