Power-Up

Powerlifting: 19 April 2022

A. Snatch Pull + Dip Snatch 3 | 1+1 | '90 @ 65-70%

B. Snatch 2 | 3-5x1 | '30 | 2" @ 80-85%

C. Back Squat/ Front Squat*
10/5 reps @ 60/60%
8/5 reps @ 65/70%
6/5 reps @ 70/75%
6/5 reps @ 75/75%
6 reps @ 80%
* First all Back Squat Sets, Then Front Squat

D1. Pull-up 3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90

Power-Up

Powerlifting: 14 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 10 | 3 | 2"

C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 14 April 2022

Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills

Butterfly pull up/ ctb practice
Spend 6min. on butterfly practice

Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest

Every 90 sec. x 6 sets:
50-60% of max reps

WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB

1' rest

4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks

1' rest

4' AMRAP
5 wall walks - 20 TTB - max cal row

It’s Gymnasty

Gymnastics: 12 April 2022

Tech/ Skill work on:
Ring MU practice
-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow

If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)

Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds

WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs

Power-Up

Powerlifting: 12 April 2022

A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%

B. Snatch 5 | 1 | '90 @ 75-80%

C. Back Squat/ Front Squat*
10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat

D1. Pull-up 3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90