Gobble Gobble

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS STAMINA

3 Rounds
5 Ring Swings
5 Low Ring Transitions
5 Kipping Ring Dips
*rest as needed bw rounds

4 Rounds
60% of best RMU set

Rest 1:15min between sets

3 Rounds
5 Low Ring Foot Assisted Strict Muscle Ups
*use as little assitance as needed on each rep
Rest 2min between rounds

3 Rounds
10s Ring Pulses @ top of ring dip
*hold top of ring dip, pulse rings away from body and back
7 Russian Dip Push-ups
https://youtu.be/5HyAudsim6Y
Rest 1min between rounds


OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch

Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL

5 x 1 of the complex
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch + 1 10s hold OHS

WORK

A. 12 x 1 Power Snatch
starting @ 40%, 3 rounds of 3 building, 1 back off
ex: 40/50/60/50, 60/65/70/65, 75/80/85/80

ACCESSORY

3 x 3 Back Squats (starting @ 80%)

MetCon

CLASS

Tabata Row (Rev Tabata Bike)
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Double Unders
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Thruster 45/35
Rest 1 minute
Tabata Row (Rev Tabata Bike)

 

tabata = 8 rounds of 20s of work followed by 10s of rest