Strength 1
Her 1:30 içinde 6:00 Boyunca
Power Clean 3×4 (TNG)
3 Power Cleans x 4 sets @65-70% of 1RM Clean
2′ Rest
Strength 2
Her 1:30 içinde 6:00 Boyunca
Front Squat 3×4
3 Front Squats x 4 sets @75% of 1RM Clean
*from ground
2′ Rest
Strength 3
Her 2 içinde 6 Dakika Boyunca (3 Sets)
Power Clean&Front Squat (1+1 Barbell Complex)
*Start w/80-85% of 1RM Clean
*Work up to heavy! Find 1RM of the day!
Accessory
Gymnastics: Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).