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Mesocycle: Strength and Gymnastics

Week: 5
16-June 2014 - 21-June 2014

Monday
Back Squat 6x2 @ 80%

Gymnastics 10x
handstand walk to wall, perform 5 strict handstand pushups
Skill
*Adjust distance you walk to wall by ability. But don’t start
close enough that you can immediately fail your HS walk
and flop onto wall. You want to be in a controlled HS walk,
even if just for a couple seconds, before getting to wall.

Gymnastics for quality


1-2-3-4-5-4-3-2-1
Strength muscle ups
2x strict TTB
3x ring pushups

Gymnastics 40 situps to pike


2 min of couch stretch, each leg
Flexibility 2 min of side split, each leg

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 5
16-June 2014 - 21-June 2014

Tuesday
Oly Snatch

15 min to find a heavy single

Accessory 10x1
Ring handstand pushup
Strength
*If you achieve a head to ground ring handstand pushup,
then slightly raise rings and start adding deficit.

Gymnastics for quality


Strength 3-6-9-12-15
deficit ring pushup
strict CTB pullup
hollow rock
superman rock

Conditioning AMRAP 10 min


7 hang power snatch @ 115/75 lb
25 double unders
100m run

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 5
16-June 2014 - 21-June 2014

Wednesday
Back Squat 3x3 @ 95%

Gymnastics for quality


Strength 5 rounds
Hold planche in tuck position for 15s, rest 30s
Hold L-sit for 15s, rest 20s

Cash out:
20 leg circles left
20 leg circles right

Gymnastics Accumulate 3 minutes each of


hold bridge up
Flexibility hold bottom of skin the cat

Conditioning Partner WOD

EMOM30
1st min: Both partners row 16/12 cals on rower or Airdyne
2nd min: AMRAP partner odd object work
3rd min: rest

Team of 3 can be used if number of available athletes


dictates it. Score is total reps of odd object work

Odd object work:


1st round: tire flips with the big one
2nd round: both partners get over the wall
3rd round: sled drag, heavy
4th round: prowler push, heavy
5th round: buddy carry
repeat

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 5
16-June 2014 - 21-June 2014

Friday
Back Squat 6x2 @ 80%

Gymnastics On a bar: skin the cat + back lever + strict TTB+ rollover +
muscle up
Skill
Perform 5-20 times, depending on ability

Deadlift work: 3x3 @ 80%


speed: 3x3 @ 65%, rest 2 min between

Pulls during speed work should be done as quickly and


explosively as possible.

*Calculate percentages off your projected 1RM at the end of


the 10-week cycle. You can safely plan to add about 5% to
your current 1RM. Any more than that and you might
survive, you might not. Are you feeling lucky?

Conditioning 12x 50m hill sprints

rest is the walk back to the starting line

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 5
16-June 2014 - 21-June 2014

Saturday
Clean from blocks (bar at knee) + 2 jerks
Oly Find a heavy single

Gymnastics for quality


7 Rounds
Skill 1 L-rope climb with medicine ball between feet
10 V-ups

Gymnastics for quality


Strength 5 rounds
5 pike press to handstand
5 skin the cats
5 L-hang to strict toes to bar

Gymnastics Hold pike stretch for 2 minutes


30 narrow squats
Flexibility

Jeff Barnett, CSCS

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