Games Week! This week is just about getting some touches on gymnastics skill movements, light conditioning and rest so you are antsy to compete come Friday! Please make sure you are hydrating well from the beginning of the week and ensure you know what times your check-in is at, your meetings are at, etc. I look forward to seeing you all soon!
Dynamic Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps
and then …
x 20 seconds on the rack/20 seconds for 2 sets per side
Straight into …
Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
Followed by…
Every 90 seconds, for 3 minutes (2 sets):
Back Squat x 1 rep @ 80%
Focus on speed of concentric!
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
C.
35-49:
Three sets @ 70-75% Effort:
60 seconds of Rowing
50-Foot Handstand Walk
400 meter Run
1 Legless Rope Climb
60 seconds of Assault Bike
30-50 Double Unders
60 seconds of Ski-Erg
100-Foot Sand Bag Carry
50+:
Three sets @ 70-75% Effort:
60 seconds of Rowing
25-Foot Handstand Walk
400 meter Run
1 Rope Climb
60 seconds of Assault Bike
30-50 Double Unders
60 seconds of Ski-Erg
100-Foot Sand Bag Carry