Month: May 2021

Workout of the day: 5/5/21

Gymnastics Practice:
3 x 6-8
Pike HSPU or 3/4 HSPU @3111 Tempo
OR Stinkbugs @31A1 Tempo

Weightlifting:
5-5-5 Barbell Strict Press

Conditioning:
6 Rounds:
300M Run
10 Sit Ups
10 American KB Swings 1.5/1 pood
*15 Min Cap

Competitor
800M Run
20 Hollow Rocks
10 American Kettlebell Swings 2/1.5 pood
600M Run
15 Hollow Rocks
15 KB Swings
400M Run
10 Hollow Rocks
20 KB Swings
*15 Min Cap

by William Freyberger

Workout of the day: 5/4/21

Weightlifting:
4 Sets:
4-6 Conventional Deadlift @ 3030 Tempo
Rest 2:00 Between sets.

Conditioning:
4 Sets:
10 KB Goblet Tall Kneel To Stand 1.5/1 pood
5/5 Single Arm Landmine Thruster
15 Burpees or Sprawls
60 Single Unders
:60 Rest

Competitor
4 Sets:
10 Dual KB Tall Kneel To Stand 1.5/1 pood
5/5 Landmine Rotational Clean and Jerk
15 Burpees
60 Double Unders
:60 Rest

by William Freyberger

Workout of the day: 5/3/21

Gymnastics Practice:
3 x 10 Compact Kip Swings
+
3 Sets:
3-5 Reps
Strict Lean Away Pull Up @ 3011 Tempo
OR
Floor Assisted Pull Up @3011 Tempo

Conditioning:
5 Rounds:
12/9 Cal Row or Bike
5 Jumping Chest to Bar Pull Ups
10 Push Ups or Box Push Ups
15 Air Squats

Competitor
5 Rounds:
15/12 Cal Row or Bike
5 Chest to Bar Pull Ups
10 DB Defiicit Push Ups
15 Jumping Squats to 6" Target

by William Freyberger