GYMNASTICS STRENGTH
Final week of this iteration (build on last week)
PERFORMANCE
Every 2 mins, for 12 minutes (3 sets of each):
Station 1
2 Weighted Pull-Ups + (Plate or DB)
4 Strict Overhand +
6 Strict Underhand Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Strict HSPU 8 reps
FITNESS.Scale Strict HSPU to L-Sit DB Press
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 13
8 Lateral Barbell Burpees, 1 Round of “Macho Man”
8 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
8 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
8 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
8 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
Etc… [Continue Adding 1 Round of Macho Man]
“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell 50/35
