Monday 5.22.2023

*Schedule Reminders:

• Saturday, May 27th: Memorial Day “MURPH” at 8:30am

• Sunday, May 28th: “BURN” at 9am; OG from 10-12

• Monday, May 29th: CLOSED for Memorial Day

*Coach’s Notes: Today’s Part A is intended to get your joints and muscles prepped for the remainder of your workout; consider this an extension of your warm-up, and use light to moderate loading on the Split Squats and Pull-Overs.

For the conditioning work, choose the version that better fits your current skill level (the first option being more the more advanced one, in terms of upper body gymnastics strength).

“FITNESS” & “PERFORMANCE”

A. Prep
Two sets of:
Front Foot Elevated Suitcase Knee Over Toe Split Squat x 10-15/side
Immediately into...
Side Plank Clamshell Hip Thrusts x 10-15/side
Immediately into...
Cross-Bench Dumbbell Pull-Overs x 10-15 reps
Rest 60 seconds

B. Strength

Four sets of:
Front Squat x 5 reps @ 21X1
Rest 2 minutes

*Ensure you pause for 1 second at the bottom of each and every rep. Build to an RPE of 8-9/10 for your last set. Try to build in load from 5.11.2023

C. Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-ups
8 Strict Pull-ups
12 Goblet Reverse Lunges (24/16 kg -- 6 each leg)

OR

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-ups
8 Dumbbell Z-Presses
12 Goblet Reverse Lunges (6 each leg)

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets