30/08/22 Gymnastics Biased Program

If you can’t complete all of the Gymnastics biased program don’t stress, prioritise the areas you need to improve on most. On this plan make sure you prioritise the Gymnastics sessions. The goal is to build gymnastics strength/capacity and maintain or slightly improve other areas.

Warming up for each session is vital for longevity in this sport, you can also use your warm-ups to start to improve any weaknesses you may have.
Click here to learn how to warm up for each session

Tuesday

Weightlifting Pressing/Pulling:
Bench Press
4 x 8 (Choose a heavy weight to use across all 4 sets
After each set perform 12 single arm DB rows (go as heavy as form allows

Gymnastics
5 sets to accumulate as many reps as possible
Max strict handstand push-ups
  Rest 30 seconds
Max strict pull-ups
  Rest 30 seconds

Metcon
0-10 minutes
50 Wall Balls 9/6kg
40 Box Overs 24/20inches
30 Devils Press 2 x 22.5/15kg
20 Dumbbell Box Overs 2 x 22.5/15kg
Max Cal Row

Rest 2 minutes

12-16 Minutes
1 RM Clean

Accessory Shoulder Health
3 Rounds for Quality
10 Single arm bottoms up KB press
Straight into 20m bottoms up kb waiter walk
Swap arms and repeat 

Wednesday

Weightlifting Complex
2 Snatch Pull
2 Hang Power Snatch
2 Overhead Squats

Gymnastics Metcon
5 Rounds for time
15 GHD Sit-ups
5 Ring muscle-ups

  Rest 2 minutes

5 Rounds for time
50ft Handstand walk
16 Pistol Squats
12 C2B


Scalings
RMU: Ring Dips
HSW: Wall Walks
C2B: Banded strict pull-ups

Accessory: Core Compression
3 Rounds
Max L-Sit
10 V-Ups
10 Tuck-Ups
10 second L-Sit hold

Thursday

Zone 2 session
7500m C2 Bike
5000m Row
7500m C2 Bike

More information on Zone 2 sessions

Friday

Gymnastics Strength Push
E2MOM x 10 (20 mins)
2 Strict Deficit HSPU you choose height (higher than last week
10 Ring Dips

Squat Session 3
Back Squat
4 x 3 @ 85%

Big Friday Metcon 

10-20-30-40-50
DB Snatch 22.5/15kg
Calorie Assault Bike

Accessory: Upper Body Pump
100 Push-Ups
100 Ring Rows

Saturday

Gymnastics Strength
4 x 5 Strict Chest to Bar (use additional weight if possible)

Gymnastics
10 Minute Amrap
EMOM 4 Bar Muscle-Ups
Max Calorie Ski


Metcon
0-15 minutes
1 Mile Run
Then Amrap in the remaining time
8 Toes to Bar
8 Burpees
15-30

15-30 minutes
1 Mile Run
Then Amrap in the remaining time
15 Wall Balls 9/6kg
30 Air Squats

30-45 minutes
1 Mile Run
Then Amrap in the remaining time
Light DT
12 Deadlifts
9 Hang Cleans
6 Shoulder To Overhead
50/35kg


Accessory: Core Static Holds
4 Rounds
:30 Hanging L-Sit
Rest 60 Seconds

Sunday

Rest Day