Work up to High Box Jump @46.5″
Back Squat 4×3 @82KG
Good Morning 5×8 @20KG
Hollow Rock 3×12
062016
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Category Archives: Gymnastics
061716
Back Squat 5×3@80KG
Frog Jumps
3R [8 GHD Sit Ups + 24 Sec Arch Hold]
061516
Back Squat 4×3@80KG
Jump Squats 5×8 @20KG
4Rounds [20 Sec Hollow Hold + 20 Sec Arch Hold]
061316
Back Squat 5×2 @ 87% 1RM @83KG
2×3 @ 75% 1RM @72KG
50 Back Extensions
50 V Ups
060816
Back Squat 3×3 @70,75,80KG
Back Squat 3×5 @60KG
3Rounds
35 Sec Hollow Hold
8 Back Extensions
052516
100 Diamond Push Ups
3×30 Sec Hollow Hold
051716
Back Squat 5×2 @ 85% 1RM @81KG , 2×3 @ 75% 1RM @72KG
[10 Dips + 5 Dislocates @ 2.5kg] x 5R
[10 GHD Sit Ups + 15 sec Seal Stretch] x 4R *Only did 3R, felt like puking
051016
10 mins, find max height Box Jump. @45 Inch
Snatch Balance 6×2 @ 85% 1RM @58KG Did 4 Sets of doubles, and 2 Singles (missed 2nd rep)
[10 Dips + 5 Dislocates @ 2.5kg] x 4R
[8 GHD Sit Ups + 15 sec Seal Stretch] x 4R *Did only 3 rounds. Felt like puking
050916
5 Min TGU @16KG
Back Squat 5×3 @83% @79KG
Press 5×2 @80% @42KG
3R [10 Hanging Leg Raises + 5 Jefferson [email protected]]
050416
Push Press 6×2 @ 80-85% 1RM @60KG
Power Clean, 6 sets work to 90-95% 1RM @70KG
Power Clean 8×1 @ 80-85% 1RM @62KG
[10 Ring Dips + 10 Strict Pull Ups] x 3R
[20 sec Hollow Hold + 20 sec Arch Hold] x 4R