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    This document provides a gymnastics and weightlifting workout plan for two weeks. Week 1 includes exercises like snatch pulls, clean high pulls, push presses, jerks, and core work like Turkish get-ups and glute ham raises. The workout finishes with 1600m of rowing. Week 2 focuses on gymnastics skills like dislocates, V-ups, and handstand holds along with chest-to-bar pull-ups, hanging leg raises, and snatch balances. Strength work includes front rack lunges, bench presses, and overhead squats. Conditioning incorporates sled pushes, kettlebell swings, and dumbbell snatches. The second week ends with a circuit of push

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    Taper

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    zvifridman
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    This document provides a gymnastics and weightlifting workout plan for two weeks. Week 1 includes exercises like snatch pulls, clean high pulls, push presses, jerks, and core work like Turkish get-ups and glute ham raises. The workout finishes with 1600m of rowing. Week 2 focuses on gymnastics skills like dislocates, V-ups, and handstand holds along with chest-to-bar pull-ups, hanging leg raises, and snatch balances. Strength work includes front rack lunges, bench presses, and overhead squats. Conditioning incorporates sled pushes, kettlebell swings, and dumbbell snatches. The second week ends with a circuit of push

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    This document provides a gymnastics and weightlifting workout plan for two weeks. Week 1 includes exercises like snatch pulls, clean high pulls, push presses, jerks, and core work like Turkish get-ups and glute ham raises. The workout finishes with 1600m of rowing. Week 2 focuses on gymnastics skills like dislocates, V-ups, and handstand holds along with chest-to-bar pull-ups, hanging leg raises, and snatch balances. Strength work includes front rack lunges, bench presses, and overhead squats. Conditioning incorporates sled pushes, kettlebell swings, and dumbbell snatches. The second week ends with a circuit of push

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    29 views1 page

    Taper

    Uploaded by

    zvifridman
    This document provides a gymnastics and weightlifting workout plan for two weeks. Week 1 includes exercises like snatch pulls, clean high pulls, push presses, jerks, and core work like Turkish get-ups and glute ham raises. The workout finishes with 1600m of rowing. Week 2 focuses on gymnastics skills like dislocates, V-ups, and handstand holds along with chest-to-bar pull-ups, hanging leg raises, and snatch balances. Strength work includes front rack lunges, bench presses, and overhead squats. Conditioning incorporates sled pushes, kettlebell swings, and dumbbell snatches. The second week ends with a circuit of push

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    of 1

    Gymnastics:

    Buy In:
    1600 m Jogging

    WL:
    Snatch Pulls, 4x4 @ shimon loads

    WL:
    Clean High Pulls, 4x4 @ Shimon loa

    Strength:
    Strength:
    1. 5x [Power Clean + FS + Clean]
    1. 5 x [Push Press + Jerk BTN + Split jer 2. FS, 4x4 @ 65%
    @ comfortable weight
    2. 5x [3 Snatch Push Presses + 1 OHS] Core Conditioning:
    @ comfortable weight
    1. 50 T2B (complete in as few round
    Strength & Conditioning:
    2. 25-20-15-10-5 Unbroken GHD Si
    EMOM FOR 10 MIN OF:
    Rest 1 min btw rounds
    ODD: 5 KB Squat Cleans (Add weight ea
    EVEN: 5 High Box Jumps (>75 cm)
    Cash Out:
    1600 m Row @ Easy Pace

    week 2

    REST

    Gymnastics:
    Warm Up
    3 Rounds for QUALITY, not time.
    10 Shoulder Dislocates (O/U)
    10 Straddle V ups
    10 Back Extensions
    3 Wall Walks
    10 sec Handstand Hold

    Gymnastics:
    WL Class
    Warm Up 3 Rounds for QUALITY,
    10 Shoulder Dislocates (O/U)
    10 Straddle V ups
    10 Back Extensions
    3 Wall Walks
    10 sec Ring Hang Skin the Cat

    TEST YOUR MAX Perform


    TEST YOUR MAX
    1 set of MAX Chest to Bar Pull-up
    Find a MAX deficit KIPPING HSP Based on that set complete 4x60
    Then, perform 4x6 reps at 70% of
    Then, perform a MAX rep set at t
    WL:
    WL:
    5 Burgener Warm Up Complexes:
    Snatch Balance, 8x3 @ 50%
    Each one is:
    5 HH Snatch Pulls
    5 HH Snatch High Pulls
    Strength:
    5 Muscle Snatches
    Front Rack Lunges, 3x8 @ 50% 3 OHS (each rep go lower)
    Bench Press, 3x6 @ 60%
    Strength:
    Conditioning:
    OHS, 3x5 @50% x5, 55%x5
    Emom for 15 min:(5 rnds of 3 min 60%x5
    1- 15 m Sled push
    Ring Dips, 3x8
    2- 20 Russian KBS (24/16)
    3- 20 One Arm DB Snatches (25/ Metcon:
    6 Rounds.
    Every 3 min:
    6 Push/Split Jerks (40/30)
    10 Box Jumps
    100 m Run

    Rest

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