Lift + gymnastics controlled and volume

Strength

Gymnastics

Rest 1:1 workouts

A strength bias workout hits more volume and controlled movements. With a tough finisher really hard on the shoulders.

Reminders:

The warm up is a drill to work on your double unders. Keep them smooth.
When you break pick a number from 1-5 for strict pull ups and get back on your rope.
The snatch grip deadlift is to work on that first pull in the snatch.
IMPORTANT NOTES: keep the bar close, keep your knees bent all the way up to the hips, never let your hips fire upwards first, high chest.
The step ups you are trying to create a big knee bend and lean forward into your knee to really ensure the emphasis is on the quad.
Ring transitions are really to work on your pull over on the ring muscle up. Dips try and keep strict.
The finisher is an AMRAP to pace and see how many rounds you can hit, keep a consistent pace.

Exercise Guide

AMRAP 6 (FOR MAX DOUBLE UNDERS)

Double unders / singles

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* every-time you break complete 1-5 strict pull ups

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6 SETS REST 1:1

6 Snatch grip deadlift @light-medium weight

12 (6 each leg) Box step ups @ Light DB's @24/20"

4 ring transitions + 4 ring dips

AMRAP 15 FOR MAX REPS

5 HSPU

3 Wall walks

1 Power clean @RX+-100/65kg @RX- 85/55kg @SCALED- 60/40kg

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How to's

Exercise Guide

snatch grip deadlift

The snatch grip deadlift is the first pull in the snatch. Keeping a high knee bend in the start position, chest nice and tall and tension in your lats and upper back. Loose arms. Drive the floor away with your feet pushing through your legs throughout the movement. Getting to full extension keeping the bar touching the body.

Double unders

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

Strict pull up

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

DB box step overs

Holding two dumbbells step up on one leg bring your other leg up to the top of the box and then step down the other side. Repeat the process stepping up on the other leg first.

Ring transitions

On the low rings taking the rings and using the false grip you will go under the rings with your feet flat on the ground. Pulling the rings towards your chest and closing the gap to your hips slightly jumping off the ground and sitting up forward really fast and catching the rings in a full arms bent position in the starting position on the ring dip.

Ring dips

Holding onto the rings keeping them close to the body bend at the arm to 90 degrees and push back up to lockout. Keep your legs in the air throughout.

HSPU

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

Wall walks

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.

Power Clean

The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.

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