Recovery Week 5-3-1
Bench Press Up to 40KG
Squat Up to 50KG
Deadlift Up to 60KG
3 Rounds:
5 Ring Pull Ups
35 Sec Hollow Hold
5x Tuck Plange Hold
5x Plange Push Up on Toes
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Category Archives: Gymnastics
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Deadlift
3x 63
3x 72
12x 81
5 Rounds:
5 Good Mornings @40KG
10 Back Extensions
Spend a few minutes practicing Plange
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15 Assisted Muscle Up
5x35secs Hollow Hold
3x1min Headstand
Spend a few mins practicing handstand (on elbows)
5x Lsit to Plange
PM:
1 Hour Muay Thai class
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Snatch. Worked Up To 45KG. Missed 48KGs
Deadlift
5x 58.5
5x 67.5
12x 76.5
Back Extensions
5×10
5 Rounds:
ALAP Headstand Hold
35 Secs Hollow Hold
Spend some time practising front rolls
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5x Max Hold Headstand
Spent a few mins practicing Plange Tucks
5x 35sec Hollow Hold
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15 Assisted Slow Muscle Ups
5x ALAP Headstand
5 Mins Working On Floor Plange Tuck Hold
5x 40sec Hollow Hold *Difficult
5 Mins Working On Plange Tuck Rock
3×8 DB Press 25lbs *Left Shoulder Pain
12 Rounds:
15 Sec Sprint
30 Sec Rest
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Back Squat 7×2 @ 65,68,70,73,75,78,80
Back Squat 5×3 @ 70
Peterson Step Ups 10×3 @43
Headstand Hold 5x Max Hold
Hollow Hold 5x 35 Secs
Farmers Carry 400m @32KG
Bicep Curls 3×10 @25lbs
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5x ALAP Headstand Hold
5x Tuck Hold
5x Tuck Rock
5x 30Sec Hollow Hold
12 Rounds:
15 Sec Sprint
30 Sec Rest
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5x Headstand Hold
5×5 Pull Ups @5KG
3×4 Snatch First Pull @60KG
3×8 Chuan Fu Snatch Grip Row @60KG
3×12 DB Row @50lbs
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10mins Handstand Work
Back Squat 3×8 @55,60,63
Back Squat 3×5 @65
Peterson Step Ups 3×10 @33
12 Rounds
15 Secs Sprint
30 Secs Rest