Thursday, May 17th, 2018


A) Warm Up

500m Row


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar


Gymnastics Warmup
:15 Second Hollow Hold
:15 Second Arch Hold
10 Scap Pull-ups
5 Kip Swing
1-3 Strict Pull-ups

5 Push-ups
3 Pike Push-ups
1 Strict Handstand Push-up or 3 Higher Pike Push-ups


1RM Deadlift
1RM Bench Press
1RM Back Squat

Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

1 Minute Row Calories for max cals
500 Meter Row for time

You are to choose 2 from the Weighlifting side to do, 1 from Gymnastics and 1 from Conditioning.


We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes the opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. Blast music, celebrate new records, and have fun. The format is a little different than a typical day.  With the weightlifting portion having the potential for the heaviest load, we will allot the most time there, giving 25 minutes for athletes to slowly build their way up to a 1RM. The gymnastics portion will be 15 minutes as those movement are quicker to execute and quicker to fatigue. The final conditioning piece tends to be the most intense 10-15 minutes here in order to give time to run multiple heats, which helps with equipment shortage and increases the energy.

Wanting to give athletes enough time on each section and with athletes having their choice on many different movements, there will not be enough time to individually go over every movement. Most of the coaching today will happen individually as athletes are in the warmup or early stages. One message we want to ensure is conveyed is the balance between effort and safety. Demonstrating proper spotting techniques and correcting faulty movement early will give athletes the proper foundation to push hard while staying unharmed.