Strict Gymnastics

15-12-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

After Each Round: 100′ Handstand Walk

STIMULUS

• Working some high interference upper body pressing in this strict gymnastics piece

• With it being very high interference, break-up reps early and often to prevent flaming out early in the workout

• Choose variations for each pressing movement that you’re capable of completing 15+ reps unbroken when fresh (see below for subs)

• Choose a handstand walk distance that you can complete in under 2 minutes each round

• The flow of the workout goes as follows:

  15 Strict Handstand Push-ups

  15 Strict Ring Dips

  15 Push-ups

  100′ Handstand Walk

  12 Strict Handstand Push-ups

  12 Strict Ring Dips

  12 Push-ups

  100′ Handstand Walk

  9 Strict Handstand Push-ups

  9 Strict Ring Dips

  9 Push-ups

  100′ Handstand Walk

SUBSTITUTIONS

Strict Handstand Push-ups

• Reduce Reps

• Feet on Box or Bench (Reduces Weight Being Pressed)

• Double Dumbbell Strict Press

Strict Ring Dips

• Reduce Reps

• Banded Strict Ring Dips

Push-ups

• Reduce Reps

• Hands on Box or Bench (Reduces Weight Being Pressed)

Handstand Walk

• Reduce Distance

• Accumulate 1 Minute Handstand Weight Shifting  Video

• Accumulate 1 Minute Box Shoulder Taps  Video

MOVEMENT PREP

Warmup Set

3 Strict Handstand Push-ups

3 Strict Ring Dips

3 Push-ups

STRENGTH

Hang Power Snatch Technique

5 Sets:

1 Hang Snatch Pull

2 Hang Snatch High Pull

3 Hang Muscle Snatches

Rest as Needed Betwen Sets

Set 1: 35% of 1RM Snatch

Set 2: 40% of 1RM Snatch

Sets 3-5: 45% of 1RM Snatch

Hang Power Snatch

On the 1:30x 5 Sets:

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

WOD

Castaway

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (135/95)

GYM CLASS 115/85