Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
Weightlifting
Week 3
I. Every 3 minutes x 5 sets: Push Press
5 x 5 reps @ 72 - 75%
% based on 1 RM Push Press
II. Barbell Conditioning
For Time
75 Hang Power Snatch
Complete as:
30secs ON / 30secs Rest
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Goal:
Big unbroken sets! Work on the most efficient way to cycle the barbell while saving your grip and heart rate.
III. 3 sets
10 Back Rack Deficit Reverse Lunges (R)
10 Back Rack Deficit Reverse Lunges (L)
Rest 2 mins between sets
Deficit is a 3 inch plate. Complete 10 reps all on one leg before starting the other.
Add weight from last week but you still should not be in danger of failing.
Gymnastics Skill Work
5 Rounds for Quality
Option 1
3 False Grip Ring Pulls
3/2 Ring Muscle Ups
5/3 Ring Dips
(break complex if needed)
Option 2
3 Strict Pull-ups (assisted if needed)
5 Assisted Strict Ring Dips
Accessory Work
3 Rounds for Quality
Alternative Dumbbell Lat Pulldown
10 Dumbbell Reverse Flies, pick load
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