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*skull crushers, band press downs)
4. Clean and Jerk and Snatch 9x1 OTM 75%
.*If Time combine with Day 1, 2, 3 or 4
(Explosive) 5 to 8 sets of 1-3 reps of dynamic jump variations (box jump for height, Broad Jumps, Lateral Jumps, Box squat into Jumps, Weights Jumps)