Warmup

• 5 Rounds @ 75%
• 200m Row (build pace each round)
• 8 Elevator Dumbbell Press (1sec pause at each position)
• 12 Seated Sled Drag Face Pulls (sub ring face pulls)

+

• Shoulder Mobility Quadruped Shoulder CARS – 6reps/side x 2-3set
• *notes – hold tension throughout your body by tightened you core and lower body while moving. Move slowly and deliberately and make one revolution of the arm in about 10 seconds  
  
• Row https://youtu.be/gON7XC5WxCM
• Seated Sled Drag Face Pull https://youtu.be/595wbVuMwOg
• Ring Face Pull https://youtu.be/yQQJCh4Hs1s
• Dual Elevator Dumbbell Press https://youtu.be/fI0S9qmkDok
• Quadruped Shoulder CARs https://youtu.be/JMRpicZuC8Y

A1) Dynamic Load Strict Press

3111; 6,5,4,4; rest 45sec
Demo video https://youtu.be/pj81qzt_yTU

A2) Single Leg Barbell Hip Thrust

20X1; 6-8/leg; rest 90sec x 4
Demo video https://youtu.be/nEppV-EZzvA

B1) Deficit Kipping Handstand Push Up

• 31X1; 3-6reps; rest 60sec x 3 sets
• *Adjust deficit such that you stay within the 3-5rep range unbroken (should be able to go deeper this week with the KIP support to the top)
• *Scale back to Regular Kipping HSPU or Pike Strict Handstand Push Ups 
  
  
• Pike Strict Handstand Push-Up https://youtu.be/ytczHUp_33c
• Kipping Deficit HSPU https://youtu.be/_Jld7Otap9s
• Kipping Handstand Push-up https://youtu.be/8rziRrOVRuo

B2) Mixed Grip Pull Up

• 31X2; 3.3; rest 15sec/rest 90sec x 3
• *6 total reps per set with a 15sec break after 3 reps at which point you switch grip
• *Advanced athletes can load this so long as tempo is maintained
  Demo video https://youtu.be/C20GlCxLX7c

C) 3-4 Sets @ 75% Effort

• 20sec Tuck L Sit on Parallettes
• 10 See Saw KB Press
• 8 Ring Push Ups 20X0
• rest 30sec
• 10 Elbow To Tall Plank
• 8 Kipping Pull ups
• 6 Hindu Push Up
• rest 90sec 
  
  
• Elbow to Tall Plank https://youtu.be/7lkTAaNWZj8
• Ring Push Up https://youtu.be/ftHel6bBnFM
• Tuck L-Sit on Parallettes https://youtu.be/VhqEdeeAyvg
• Kipping Pull Up https://youtu.be/4LyN4kwzM2I
• Hindu Push Up https://youtu.be/xb_VNwnAIyg
• See Saw KB Press https://youtu.be/55-ngw6hplo

Cooldown

Coaching Points

Returning to the Monday design, we are starting to see a bit more complex and dynamic upper body gymnastics show up. I don’t want you to be intimidated by this. If you are finding that you are not able to keep up with the week to week progressions to new and harder variations of the movements, then it is OK to return to a previous week’s level in the progression and simply repeat with better form and more control.

For those of you who have great upper body control, then I challenge you to execute these gymnastics variations with perfection. Don’t just “get them done,” but instead do them with virtuosity.
Make the simple look perfect!

Wishing you a great week of training.
Regards,
Coach Khang