Test Week: W 12/26/18 – Sat 12/29/18
Transition Week: Will be the first week of 2019
We will take a break from a specific gymnastics cycle to put our skills to the test! Our main focus will be on front squats. We will squat on Monday, sometimes on Wednesday. Our goal will be to build a stronger foundation in the squat and throw some gymnastics movements in workouts to develop our capacity and test our cycles to see if the athletes see improvement.
Monday and Tuesday
These two days will stay fluid. It will be a mix of longer endurance days coupled with high skill gymnastics and accessory work for front squats. So if Monday is long, Tuesday will be high skill or the other way around.
Front Squat Day : Get them Legs Ready!
Week 1: Pause Work 3 second pause + 2 Reps
Week 2: 6/6/6/6/6
Week 3: Pause Work 3 second pause + 1 Rep
Week 4: 5/5/5/5/5
Week 5: Pause Work Dead stop front squat x 2
Week 6: 3/3/3/3/3 (across)
Week 7: 3/3/3/3/3/3 (build up)
Week 8: Heavy Singles
Carries and Core- by popular demand we will be brining a weekly core workout into the mix. We will have a regular workout that has a core focused finisher. That being said, please remember- abs start and are really made in the kitchen!
Oly day- we will throw in a mix of olympic lifting on Friday. Be ready for strength work followed by a met con where you incorporate the lift you just worked on.
Monster Met con days- Partner, Team, long, fun, hero style workouts!
Rest or come in for open gym to make up any work you missed!