Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
In teams of three, with only one member working at each station at any one time, complete 3 sets each of:
Station 1 – 500 Meter Row
Station 2 – 400 Meter Run
Station 3 – Rest
Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 24 minutes.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)
Build over the course of the 10 sets.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps
*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%