Strength work today is straight across working sets of heavy loads. The goal isn’t to build to a heavy 5, but to load up for all sets that you can try to amass as much total volume moved as possible across the 5 sets. Conditioning is very upper body focused. We have a vertical inverted press, vertical pull, vertical inverted walk and finally an isometric vertical hang! The pump will be real and that is the reason for the rest that concludes each round. Find the appropriate scale that allows you to break up the gymnastics into 2 sets.
3:00 Row or Bike
________
10 Banded pass through
10 Banded pull a part
10 Banded scap push up
3 rounds
_________
10 Lateral hops (over line or on plate)
10 Kipping swings
10 Plank or Handstand shoulder taps
3 rounds
5 minutes of quick tutorial handstand walk practice!
5-5-5-5-5
Every 3:00 for 5 sets execute 5 unbroken push jerk. If you want to add in an extra rep, take it off the floor for the clean!
RXConditioning:
12 Handstand push up
20 Pull Up
50ft. Handstand walk
1:00 Dead Hang (accumulate)
2:00 Rest
4 rounds for time.
Intermediate:
12 Handstand push up (abmat or pike off box)
20 Pull Up (banded or reduce reps!)
6 Wall Walk
:45 Dead Hang (accumulate)
2:00 Rest
4 rounds for time.
Baseline:
12 Pike Handstand push up
12 Pull Up (Banded or jumping)
50ft. Bear crawl
:30 Dead Hang (accumulate) or Inverted hold (leg supported)
2:00 Rest
4 rounds for time.
Half kneeling single arm strict press
3×10 each arm
