1. Movement Prep/Activation2:00 Machine-into-8:00 AMRAP10 Alternating V-Ups5 Dumbbell Hang Power Cleans (light)10 Walking Lunge steps2. Workout Prep2 sets:5 GHDs or V-Ups4 Dumbbell Hang Power Cleans (build in weight)10ft Dumbbell Lunge Walk (build in weight)
Freedom (RX'd)5 sets20 GHDs (Or V-Ups)15 Dumbbell Hang Power Clean (50s/35s)50ft Dumbbell Lunge Walk (50s/35s)-rest 1:00 after each set-(KG conv: 22.5/15 DBs)For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.
Independence5 sets15 GHDs (Or V-Ups)15 Dumbbell Hang Power Clean (35s/25s)50ft Dumbbell Lunge Walk (35s/25s)-rest 1:00 after each set-(KG conv: 15/10 DBs)
Liberty5 sets20 Sit Ups15 Dumbbell Hang Power Clean (light)50ft Single Dumbbell Lunge Walk (light)-rest 1:00 after each set-
During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!If you did not test your strict pull-up last month, do this today:- Freedom: Find your max 1 rep weighted strict pull-up- Independence: Find your max unbroken set of unweighted strict pull-ups- Liberty: Find the lightest band that you can do one strict pull-up withIf you completed the above test last month, then do this today:Freedom:1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )-followed by-3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets(3 min time cap in the max effort hang. If that sounds easy, add weight.)Independence:1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )-followed by-3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between setsLiberty:1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )-followed by-3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between setsIf doing option 2, score is time in the max effort hang. If doing option 1, score 0:00 and comment with your test result.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 10 Open Book2x 10 Seated External Rotation20 90/90 Rotations