Gymnastics Skill & Strength Development

EMOM 10:

Level 1:
1-5 Pull-ups, chin over

Level 2:
1-5 Pull-ups, chest-to-bar

Level 3:
1-5 Muscle-ups

Pick something challenging and improve strength on pull-ups

Weightlifting Strength Development Progressive Series - Week 3 of 12

Back or Front Squats:

4 sets of 8 reps:
Set 1: 69% 1RM
Set 2: 73% 1RM
Set 3: 77% 1RM
Set 4: 80% 1RM

Plan: About 8 minutes to build up to working load, then 1 set every ~3 minutes.

Weightlifting/Monostructural Conditioning, Long-Duration

“Pick Up Pace”

AMRAP 20:
1-2-3-4-5-6 etc. rep rounds:

Deadlift, heavy
100-meter run | 50 singles

Deadlift: SC=80% + 1RM (heavy), RX=225/155, RX+=315/205
Run: Follows same rep scheme as deads. 1 x 100, 2 x 100, etc. Can substitute single-unders if it’s too cold outside (1x50, 2x50, 3x50, 5x50, 5x50, etc.)

Tri-Modal Conditioning, Long Duration

“Shark Tank”

For Time, Teams of 2:

1600-Meter Run, Together
100 Chest-to-Bar, Divided
100 Partner Deadlifts
800-Meter Run, Together
50 Chest-to-Bar, Divided
50 Partner Deadlifts

C2B: SC=Jumping C2B w/head at least 7 in. below bar with feet on box, RX/RX+=Chest-to-Bar
PDL: SC=Medium weight or heavier if doing solo, RX=225/155, RX+=300/205

Monostructural/Weightlifting Conditioning, Short-Duration

“UGHH…Lite” - Repeatish

AMRAP 9:

4 Thursters
6 Cal Bike/Row

Thruster: SC=70% p-press 1RM, RX=95/65, RX+=135/95

6 Minutes of Rest after Completion

ymnastics/Monostructural Conditioning, Long Duration

“Zombie Chase”

12 Rounds for Time, Teams of 3:

100-Meter Run
10 Box Jumps
20 Parallette Hops
4 Burpee Runaways (24’=1)

Weightlifting Strength Development: Wk. 2 of 6

Push Press or Push Jerk:

Work up to a 5-rep max

Time Remaining:

Drop-sets: 3 sets of 3 at 90% 5RM

After finding athletes’ 5RM, their goal is to work drop-sets. These drop-sets should feel heavy, but still allowing technical perfection.

Gymnastics Skill Development, Single-Leg Squats & Horiz. Pulling

Pistol and Ring Rows:

In time remaining of class, athletes should work on two gymnastic movements.

Pistols: For beginners, work negatives to targets. Intermediate, work regular pisols. Advance, work weighted pistols.

Ring Rows: Athletes should accumulate 50 of their hardest perfect reps.

Weightlifting Strength Development: Week 2 of 6.

Back or Front Squat:

3 sets of 9 reps at percentage:

1. 70%

2. 73%

3. 75-77%*

Athletes should warm-up to their 73%, then begin their first set of 9 at 70%.

Tri-Modal Conditioning, Long Duration

“Laces”

2 Rounds for Time: Teams of 3

100/70 Cal Row
75 Power Snatches
75 Wall-Balls
100 Box Jumps

PS: SC=50% 1RM, RX=95/65, RX+=135/95
WB: SC=light, RX=20/14, RX+=30/20
BX: SC=light and fast, RX=24/20, RX+=30/24

Weightlifting Strength Development: Wk. 1 of 6

Push Press or Push Jerk:

5 sets of 5 reps, climbing

Throughout the 5 sets, athletes should be climbing in weight. The last set of 5 should be submaximal, but still heavy.

Weightlifting Conditioning, Short-Mid Duration

“Bambi”

For Time, 0-10:00

50 Back Squats

Load: 50% of 1RM

Gymnastics/Monostructural Conditioning, Short-Mid Dura.

“Annie”

For Time, 10:00-20:00
50-40-30-20-10 Rep Rds.:

Double-unders
Sit-ups

Gymnastics Strength/Skill Development

Accumulate 1:00 in each position:

A: L-SIt/Tuck on Parallettes

B: Top of Pull-up

C: Bottom of Push-up

Tri-Modal Conditioning, Long Duration

“Prep the Pants”

AMRAP 20: 12 Days of Thankfulness Style

1 x 100-Meter Run
2 DB Manmakers
3 Shoulder-to-Overhead, BB
4 Over-bar-burpees
5 Calorie Machine
6 Muscle-ups

MM: SC=2x medium DB’s, RX=2 x 35/20, RX+=2x 50/35
S20: SC=70% 1RM, RX=155/105, RX+=175/115
MU: SC=** hardest pull-up and dip option**, RX=bar, RX+=rings

Weightlifting Strength Development: Week 1 of 6.

Back or Front Squat:

3 sets of 9 reps at percentages:

1. 69%

2. 72%

3. 75%

Athletes should warm-up to their 72%, then begin their first set of 9 at 69%

Rest 2-3 minutes between sets.

Tri-Modal Conditioning, Long-Duration

“Park Saturday”

AMRAP 20, Teams of 2:

100 Kettlebell Swing
1-Lap Around the Dumpster
50 Goblet Squats
2-Laps Around the Dumpster

Teams will use 1 kettlebell

Gymnastics Strength Development

On a 10 Minute Clock.

Accumulate 50 Pull-ups, any style

Tri-Modal Conditioning, Mid-Duration

“Drop It”

AMRAP 14, Teams of 2:
7 Burpee Box Jump-overs
7 Push-Press
20 Double Unders

Box: SC=light & fast, RX=24/20, RX+=30/24
PP: SC=60% 1RM, RX=115/75, RX+=135, 95
DU: SC=x3 singles, RX/RX+=dubs

Gymnastics Skill Development, Structured Practice

Rope Climb Skills

For 10 minutes, work in a team of 3, taking turns climbing ropes.

The goal isn’t necessarily as many reps as possible; it’s making every rep as perfect as possible. RX = movement quality.

Pre-Fatigued Weightlifting Power Test

In the time remaining,

Work up to a heavy single Snatch.

This can be any style snatch.