Gymnastics Strength Development

Level 1 (No Strict Pull-Ups)

5 Sets of 7-10 Banded Pull-Ups, final rep should be a struggle, but do not go to complete failure. Leave 1-2 reps in the tank.

Level 2 (3+ Strict Pull-Ups)

5 sets of 50% of max reps.

Superset with 5 sets of 10 Bent Over DB Rows, med-heavy.

Tri Modal Conditioning, Mid Duration

“Mordor”

AMRAP 12

100m Run

10 Wall Balls

10 Push-Ups