Mesocycle: Strength and Gymnastics

Week: 4 Deload
9-June 2014 - 14-June 2014

Monday
Back Squat 5x5 @ 85%

Gymnastics 10 min handstand walk practice

Skill
Gymnastics For quality:
10 skin the cats (pause in bottom for a 2 count)
Flexibility 10 bridge ups (push to max ROM each rep)

Jeff Barnett, CSCS

 Mesocycle: Strength and Gymnastics
Week: 4 Deload
9-June 2014 - 14-June 2014

Tuesday
Oly Hi Hang Snatch 5x3

*Vertical torso. Hips fully extended. Just knee and ankle

extension.

Conditioning 7 RFT:
250m row
3 muscle ups

Jeff Barnett, CSCS

 Mesocycle: Strength and Gymnastics
Week: 4 Deload
9-June 2014 - 14-June 2014

Wednesday
Back Squat 6x2 @ 80%

Conditioning AMRAP 10 min

10 box jumps @ 24”/20”
15 toes to bar
20 kettlebell swings @ 53/35 lb

Jeff Barnett, CSCS

 Mesocycle: Strength and Gymnastics
Week: 4 Deload
9-June 2014 - 14-June 2014

Friday
Back Squat 4x4 @ 90%

Gymnastics 10x1
Parallette deficit HSPU
Skill
Try to exceed deficit of previous week

Deadlift work: 1x2 @ 90%

speed: 5x3 @ 70%, rest 2 min between

Pulls during speed work should be done as quickly and

explosively as possible.

*Calculate percentages off your projected 1RM at the end of

the 10-week cycle. You can safely plan to add about 5% to
your current 1RM. Any more than that and you might
survive, you might not. Are you feeling lucky?

Jeff Barnett, CSCS

 Mesocycle: Strength and Gymnastics
Week: 4 Deload
9-June 2014 - 14-June 2014

Saturday
Gymnastics 15 minutes practicing handstand pirouettes
Skill Video

Conditioning 6x Obstacle course sprints

Arrive at 10 AM. We’ll create a ~60 second obstacle course,

run time trials, and the last place person each round gets to
modify the course.

Jeff Barnett, CSCS