Weightlifting & Gymnastics Volume Accumulation Week 1/4

Bench Press with Dumbbells

4:00 for max reps, lite DBs/KBs

Ring Rows, Ring Pull-Ups, MUPs

4:00 for max reps of 1 exercise

Execution plan:

1:00-4:00: Partner A presses while Partner B does pulling
4:00-5:00: Switch roles
5:00-9:00: Partner A pulls while Partner B does pressing
9:00-12:00: Record scores (board) and put DBs/KBs away

Gymnastics Conditioning, Short/Sprint Duration

“Scott’s Ladder”

For time,
1-2-3-4-5-6-7-8-9 rep rnds:
Burpee box jumps
Toes to bar

BBJ: SC=light & fast, RX=24/20, RX+=24/20
TTB: SC=sit-ups or candlesticks, RX=TTB, RX+=TTB

RX+ climbs the ladder to 11 reps for both exercises, not 9.