Prep work
team stretch
Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80
B.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
6 Power Cleans (225/155 lbs)
12 Chest-to-Bar Pull-Ups
Note times for each set.
If 225/155 is above 75% of your 1-RM, please scale down to approximately 75%. The goal of this week is to work on mechanics and rhythm with your gymnastics movements.
C.
Three sets of:
Partner Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
L-Sit x 30-45 second hold
Rest as needed
Cool Down
Mobility
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