Gymnastics Conditioning

4 Sets For Time of the Unbroken Complex:

Qualifier Track

5 Toes to Bar

4 Bar Muscle-ups

3 Toes to Bar

2 Bar Muscle-ups

Open Track

5 Toes to Bar

1-2 Bar Muscle-ups

3 Toes to Bar

1-2 Bar Muscle-ups

Barbell Cycling

10-Rep Touch & Go Power Clean

STIMULUS

• Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean

• You are allowed to pause in the front rack and at the hips, but not on the ground

• Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”

STRATEGY

• 10 reps for a lot of sets can be fairly taxing

• When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

• Once you feel like you are in your true “working sets” is when you should start going with sets of 10

“Blockbuster”

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike/ row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike/ row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike/ row

Max Rounds of “The Chief” (175/125)

Chief

3 power cleans

6 pushups

9 airsquats