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Gymnastic Pressing and Front Squats

GYMNASTIC PRESSING

Week 4 of building our gymnastic pressing capacity.
On the Minute x 12 (3 Rounds):

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

  • Repeat this cycle for a total of 3 rounds.

Reposted from the start of the cycle, in the event that we have not yet tested our max set. If we have yet to test, today is a great day to do so.

FRONT SQUAT

Introducing a new front squat repetition scheme into Week 5.
We’ll open with higher volume sets, and then progress into singles to close.
We’ll be building upon these percentages in the coming weeks.

 Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions)
On the 0:00 – 8 Reps @ 60%

On the 2:30 – 7 Reps @ 64%

On the 5:00 – 6 Reps @ 68%

On the 7:30 – 5 Reps @ 72%

On the Minute x 3 – 1 Rep

On the 10:00 – 1 Rep @ 82%

On the 11:00 – 1 Rep @ 82%

On the 12:00 – 1 Rep @ 82%

**AFTER CLASS WORK**
 BODY ARMOR

Part A
3 “Giant Sets”:
15 Russian Kettlebell Swings
15 Barbell Good Mornings
:15s PU Bar L-Sit Hold (Video)
Rest 2:00 between sets.

 

Melinda MettenGymnastic Pressing and Front Squats

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