Monday

Routine

General Warmup

Workout

3 Rounds for Time

1 Pegboard Ascent or 1 Legless Rope Climb + 1 Rope Climb
100 Double-Unders
10 Dumbbell Hang Split Snatches @ 30/22,5Kg
10 Dumbbell Hang Clean-and-Jerks @ 30/22,5Kg
Time Cap: 13 minutes

Notes. For the pegboard ascent, both pegs must make it to the top row. Both pegs must come below the 3rd holes before dropping. Athletes must use opposite arm from lead leg on split movements. Athletes must alternate arms on each rep of the hang snatch..

Stretching & Mobility

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Tuesday

Routine

General Warmup

Gymnastic

For Quality

10″ max Strict Pull-ups
rest 20″
10″ max Strict Handstand Push-ups
rest 20″
15″ max Strict Pull-ups
rest 20″
15″ max Strict Handstand Push-ups
rest 20″
20″ max Strict Pull-ups
rest 20″
20″ max Strict Handstand Push-ups
rest 20″
25″ max Strict Pull-ups
rest 20″
25″ max Strict Handstand Push-ups
rest 20″
20″ max Strict Pull-ups
rest 20″
20″ max Strict Handstand Push-ups
rest 20″
15″ max Strict Pull-ups
rest 20″
15″ max Strict Handstand Push-ups
rest 20″
10″ max Strict Pull-ups
rest 20″
10″ max Strict Handstand Push-ups

AMRAP 3′

250/220m Row
15 Handstand Push-ups
15 Chest to bar
rest 2′ x 3 set

Stretching & Mobility

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Wednesday

Routine

General Warmup

Workout

10 Rounds For Time of:

2 Ring Muscle Ups or 3 Bar Muscle Ups
6 Double Dumbbell alt. Box Step Up @2×22,5/15Kg @60/50cm
cap: 10′

Notes. No rest and slow transition are allowed. Choose your best way to perform alt. Box Step Ups in order to maintain your grip efficiency. Pay attention to hip flexors twice involved during RMU and Step-Ups.

Stretching & Mobility

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Thursday

Routine

General Warmup

Rest Day

Stretching & Mobility

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Friday

Routine

General Warmup

Gymnastic Skill Development

Tall Snatch

3 @ 35% 1RM
rest 1′ x 3 set

Power Snatch + Squat Snatch

3+1 @ 45% 1RM
rest 2′
3+1 @ 55% 1RM
rest 2′
2+1 @ 65% 1RM
rest 2′
2+1 @ @ 75% 1RM
rest 2′
1+1 @ 80% 1RM
rest 2′
1+1 @ 82% 1RM

Squat Snatch
Go until complete 20 total reps
Every 12″ until fail (or if you can’t lift in 12″)

1 @ 80% 1RM
when you fail, rest 36″ (3 set)

Every 15″ until fail

1 @ 80% 1RM
when you fail, rest 45″ (3 set)

Every 20″ until fail

1 @ 80% 1RM
when you fail, stop

Stretching & Mobility

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Saturday

Routine

General Warmup

Strength Endurance

Every 6′ for 30′

20 Supine Grip Clean&Press @35/25Kg
12 Double Dumbbell Deadlift @2×30/22,5Kg
9 Double Dumbbell Bench Press @2×30/22,5Kg
6 Double Dumbbell Hang Squat Clean @2×30/22,5Kg

Achievements. Managing heavy and odd objects lets conditioning your body like armor. Embrace the fatigue.

Stretching & Mobility

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