Category Archives: G

Gymnastic Movement

Bent Rows, HSPU and Tuck Levers the Deadlifts

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Then EMOM for 10 minutes (5 rounds of each)

  • 8-10 second Tuck Lever
  • 30 second Handstand Hold

Then EMOM for 10 minutes (5 rounds of each)

  • Even Minute – 4 x Barbell Bent Rows @ 120lbs
  • Odd Minute – 4 x Handstand Pushups

5 rounds of

  • 2 x Deadlifts @ 185% Bodyweight

Results: Used 285lbs for the Deadlifts. Last round of Deadlifts was able to get in 3 reps. The rest done as shown.

KB Snatches then Pistol Squats, HSPU and Toes to Bar

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Take 10 minutes and accumulate

  • 2 minutes L-Sit

Take 15-20 minutes and work on something new…

10 rounds for time (20 min time cap)

  • 6 x Alternating Pistol Squats (3 per leg)
  • 9 x Handstand Pushups
  • 12 x Toes to Bar

Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.

Pullup and Dip Strength

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EMOM for 16 minutes alternate through (8 rounds/24 reps of each)

  • Even Minute – 3 x Weighted Pullups @ 20kg
  • Odd Munute – 3 x Weighted Dips @ 20kg

Then 5 rounds of (rest as needed)

  • 5 x Wide Grip Pullups
  • 10 x TRX Rollouts
  • 10 x Russian Pushups

Then accumulate in as few rounds as possible

  • 30 x TRX Tricep Extensions

Results: Done as shown. Going to have some sore triceps tomorrow.

Heavy Thrusters then Handstand Hold and L-Sit

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Take 8 rounds to work up to a heavy Thruster from the floor…

  • 5 x Thruster @ 95lbs
  • 3 x Thruster @ 110lbs
  • 2 x Thruster @ 120lbs
  • 1 x Thruster @ 120lbs+
  • 1 x Thruster
  • 1 x Thruster
  • 1 x Thurster
  • 1 x Thruster

Then EMOM for 8 minutes

  • 30 Second Handstand Hold
  • 15 Seconds L-Sit

Then accumulate

  • 30 x Weighted Barbell Situps @ empty barbell

Results: Single Thrusters 130-140-150‐155‐160lbs (all Squat Clean Thrusters… aka Clusters)… really happy with that.

Bench Press and Bodyweight Strength

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then 3 rounds of

  • 12 x Bench Press @ 70% Body Weight
  • 6-8 x L-Sit Pullups

Then 3 rounds of

  • 10 x TRX Rollouts (like a Barbell rollout but with hands in a TRX)
  • 10 x TRX Bicep Curl
  • 10 x TRX Tricep Extensions

Then accumulate

  • 25 x Strict Toes to Bar

Results: Used 1110lbs for the Bench Press. Otherwise done as shown.