Tue
A. Warm Up
2 rounds
5 strict burpee air squat
5 inchworm NO push up
1 length spiderman crawl - https://www.youtube.com/watch?v=_K7rv_vFOWM
B. Activation
1 min arch hold
C. Strength/Skill
C1. Push Press
3x3
Rest 1 min before going into C2
C2. PRESSING ACCESSORIES
https://www.youtube.com/watch?v=wTjiOki90U4
Exercise 1 with DB on sternum - 1 set of 15-20 reps
Exercise 2 JM Press Version 1 - 1 set of 15-20 reps
Exercise 3 Roll back press - 1 set of 15-20 reps
D. Conditioning
Tabata Style Grip Work
5 min 20 on/10 off
Hang from pull up bar
(scales: harder= 1 arm or weight between legs, easier= feet on floor or mix grip)
aim is to hit the full 20 sec but if you fail rest remainder of 20 sec
straight into
5 min 20 on 10/off
Farmers walk with heaviest KB possible
Oct 20
Mon
A. Warm Up
2 rounds
2 lengths bear crawl
5 strict burpees
6 weightless turkish get ups
B. Activation
Hip Flow - https://www.youtube.com/watch?v=6qnCHkJ8MgA
C. Strength
C1. Deadlift
4x2 @ 51X1 - build up weight
working to BASE build on last week BUT do not exceed 45/30kg for week 2
Rest 30 sec transition to
C2. Ring Row or DB Row
4x4 @ 2020 into another 4 reps with no tempo - if you did Ring Row last week do DB row and vice versa
Rest 90 sec before returning to C1
D. Conditioning
6-8 rounds (pick up from where you left off)
1 on / 1 off
BASE+ for gymnastics
2 wall walks
Max DU or Singles
W2B
30 sec plank on hands
Max Single Unders