GYMNASTY
1. Handstand Exercises
Choose from the 15 Exercises * Packet at Apex
2 Pull up Bar Work Exercises
Choose from the 10 Exercises *Packet at Apex
3. Ring Work
Choose from the 8 exercises *Packet at Apex
4. Parallete Work
Choose from 17 Exercises *Packet at Apex
Supplement with Day 1, 2, 3 or 4
Core Work
3 rounds
Alternating V ups (15 each leg)
Side Plank reach throughs (15 each side)
Superman Arch Hold (1 long second) 30seconds
3 rounds
Hollow rock 30 reps
Russian twists *may add medball 25 touches each side"
STRENGTH
1. Work up to a max set of 1-5 reps completing a Back or Front Squat squat
3 sets of 6-12 reps (Step ups on a box, Reverse Lunges, Backward Sled pull)
2. Work up to a max set of 1-5 reps completeing a deadlift (sumo, conventional)
3 sets of 8-12 reps (Romainian Deadlift, Good Morning, Forward Sled Drag)
3. Work up to a max set of 1-5 reps on the Overhead Press (dumbbells, barbell or Axel bar)
2 sets reaching failure at 15-20 reps. 3 minute rest between sets. (Floor press, push up variations, tricep variations*dips, skull crushers, band press downs)
4. Clean and Jerk and Snatch Establish new 1 RM
*If Time combine with Day 1, 2, 3 or 4
3 to 4 sets of 8-15 reps of a shrug Variation (Snatch Grip Shrug, Shrugs off Blocks, Dumbell Shrugs"
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