WEDNESDAY

General Prep and Activation

2 Sets: For Quality

200m Run

10 Hollow Body Banded Pull-Overs

:15 Arch Hold

:30 Down Dog Calf Gas Pedals

Specific Prep

2 Sets

:15 Wall Lean March + :15 Wall Lean Sprint

3-5 Jumping Pull-Ups with Controlled Eccentric

3 Half Kneeling Rotational Med ball Slam

5 Bar Kip Swings + 5 Kipping Knees to Chest

Bodyweight Strength

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible

Coaching Notes, Strategy, and Goals

Goal: Working on good control and building strict pulling gymnastics strength

Stimulus: Absolute Strength and Speed Strength / Power

Cues:

• Pull with consistent tension and active lat engagement. 

• On the half kneeling rotational med ball slams really work on rotational speed and straight arms as you slam the ball in the floor. 

Conditioning

For Time:

200m Run

20 Double Under’s

10 Toes to Bar

400m Run

40 Double Under’s

20 Toes to Bar

300m Run

30 Double Under’s

15 Toes to Bar

Coaching Notes, Strategy, and Goals

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference

RPE: 8.5/10

Primary Objective: Sustain Toes-to-Bar efficiency through descending sets

Secondary Objective: Keep run pacing consistent to preserve grip and core