2020 | WEEK26 | DAY 6

Saturday

Warmup flow: https://youtu.be/aWjZRqLXMR0

Power

Schema from WEEK101

A. C1/W3 In every 2-3 mins alternate: 0:00-2:00: 5 Deadlift@75% 2:00-4:00: 5 Pull up@75% 4:00-6:00: 3 Deadlift@85% 6:00-8:00: 3 Pull up@85% 8:00-11:00: Max UNBROKEN reps Deadlift@95% 11:00-14:00: Max UNBROKEN reps Pull up@95%

@ DL 135kg/153kg/171g @ 3 reps; PU 16,5/21,5/26,5kg 7 reps

B. EMOM 10’ Odd: 10 Deadlift@50% of max weight today Even: 10 Pull up@50% of max weight today

@ DL 85kg, PU 15kg (6-7 reps)

Gymnastics

A) Handstand walk skill – 3 Rounds 3 Front support to elevated downward dog stretch 10-second Pike handstand hold 5 – 10 Pike handstand shoulder shrugs 2 Pike handstand with single-leg extensions (5-second holds) 10 Pike handstand shoulder taps

B) Muscle up transition strength (10 -) 8 – 6 – 4 – 2 reps each 15 reps Bench dips Back support slide throughs (hands on DBs) Muscle-up transition push-ups

C) Handstand workout 3 rounds of – 20-seconds on : 10-seconds off Front support wall walks Scapular wall angels Standing 45-degree hip taps Standing reverse 45-degree shoulder peeler hold Supine hollow hold with wrist flat to the wall

No rest between the rounds