2020 | WEEK28 | DAY 6

Sunday

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

Power

Warmup to deadlift (glute based)

Schema from WEEK103

C2/W1:

A. 0:00-2:00: 5 Deadlift@120

2:00-4:00: 5 Pull-up@31

4:00-6:00: 5 Deadlift@138,5

6:00-8:00: 5 Pull-up@36

8:00-11:00: 1 set of Max reps Unbroken Deadlift@5 reps /w 157,2kg

11:00: 1 set of Max reps Unbroken Pull-up@4 reps reps /w 41kg

B. EMOM 10’

Odd: 10 Deadlift@55% of daily max weight

Even: 10 Pull-up@55% of daily max weight

@ DL 90kg, Pullup 22kg 6-7 reps

Gymnastics

A) Handstand walk skill – 3 Rounds (VIDEO) 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) Ring Muscle up (strength circuit) – 3 rounds of: 30-seconds Table top pulses (VIDEO) 8 back support slide throughs (2-sec pause each position – VIDEO) 8m Reverse Seal walk (VIDEO) 8 Russian v-snaps (VIDEO) 8 Muscle-up push-ups (VIDEO) 30-second ring front support hold (VIDEO) or if you don’t have any rings then complete an 30-second planche lean hold (VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between each round