Weightlifting Strength Development

Deficit Conv or Sumo Deadlifts
3–3–3–3–3–3–3–3

Climbing. Boys on 35, girls on 25. Work to 3RM.

Gymnastics/Monostructural Conditioning, Short-Mid Duration

“3 Series”
For time,
5-4-3-2-1 tempo pull-ups (5050)
50-40-30-20-10 parallette hops

“Continental”
For time,
5-4-3-2-1 pull-ups, strict
50-40-30-20-10 double-unders

“Veyron”
For time,
5-4-3-2-1 muscle-ups
50-40-30-20-10 double-unders

Choose only one workout above.

After-Hour Accessory Midline/ Balance Exercise

Midline: Accumulate 3-5 sets of 12-15 reverse hypers, med-hvy
Balance: Accumulate 5 minutes of single-leg balance (2:30/leg). Consider yoga poses.