A. Overhead mobility

->work on overhead and shoulder mobility to improve Olympic weightlifting movements and gymnastics

A. Ringmuscleup

12-15min of practice:

Ringmuscleups
1. Hips to rings
2. ringrow + Transition
3. kipping
4. kipping + hips to rings
5. Ringmuscleup

B. 15 minute AMRAP of AbMat Sit-Ups, Medicine Ball Side Throws, Kipping Toes to Bars, and Push-Ups

15 AbMat Sit-Up
8 Medicine Ball Side Throw
15 Kipping Toes to Bar
15 Push-Up

A. Rowing intervals

500/450 m row @moderate pace
30 sec rest
200/150 m sprint

1 min rest

1000/900 m row
30 sec rest
200/150 m sprint

2 min rest

1500/1350 m row
30 sec rest
200/150 m sprint

3 min rest

2000/1800 m row
30 sec rest
200/150 m sprint

TC:40 min

A. 30 minute EMOM of Hand Over Hand Sled Pulls, Alternating One-Arm Dumbbell Snatches, Prowler Pushes, and more

X Hand Over Hand Sled Pull
Rest
Alternating One-Arm Dumbbell Snatch
Rest
Prowler Push
Rest
Dead Hang + switch grip
Rest
X Alternating Box Step-Up
Rest

< work as YGIG for each exercise
< except dead hang and box step ups (synchr.), both work at same time

A1. Deadlift 3 x 5

5 Deadlift
5 Deadlift
5 Deadlift

A2. Single Arm Dumbbell Bench Press 3 x 6-10

6-10 Single Arm Dumbbell Bench Press
6-10 Single Arm Dumbbell Bench Press
6-10 Single Arm Dumbbell Bench Press

A3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 sets of:
20-40sec. bottom of split squat hold (each side)
15-25 bent over rev. flys @0,5-2,5kg
8-12 pallof press (each side)
rest 1min

A. 40 minute EMOM of Rowing, Echo Bikes, and SkiErgs

Row
Echo Bike
SkiErg
Rest

Pick a number that you can sustain over the whole workout! Should feel moderate in the beginning!

A1. Back Squat 5-3-1

5 Back Squat
3 Back Squat
1 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 5-3-1

5 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Slider Hamstring Curl 3 x 8-15

8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl

With controlled eccentric.

B2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

Keep ~1RIR in every set. Increase difficulty with banded tension or chains.

B3. Banded Face Pull 3 x 12-20

12-20 Banded Face Pull
12-20 Banded Face Pull
12-20 Banded Face Pull

1sec hold at peak contraction.