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    B2B Strength and Gymnastics Week 4 Deload

    Uploaded by

    Kenneth Donald
    This document outlines a deload week workout plan from June 9-14, 2014. The workouts focus on back squats, gymnastics skills like handstand walks and skin the cats, Olympic lifts, and conditioning circuits. Lower percentages and fewer sets are used during deload week to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    B2B Strength and Gymnastics Week 4 Deload

    Uploaded by

    Kenneth Donald
    163 views5 pages
    This document outlines a deload week workout plan from June 9-14, 2014. The workouts focus on back squats, gymnastics skills like handstand walks and skin the cats, Olympic lifts, and conditioning circuits. Lower percentages and fewer sets are used during deload week to allow for recovery.

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    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    This document outlines a deload week workout plan from June 9-14, 2014. The workouts focus on back squats, gymnastics skills like handstand walks and skin the cats, Olympic lifts, and conditioning circuits. Lower percentages and fewer sets are used during deload week to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    163 views5 pages

    B2B Strength and Gymnastics Week 4 Deload

    Uploaded by

    Kenneth Donald
    This document outlines a deload week workout plan from June 9-14, 2014. The workouts focus on back squats, gymnastics skills like handstand walks and skin the cats, Olympic lifts, and conditioning circuits. Lower percentages and fewer sets are used during deload week to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Mesocycle: Strength and Gymnastics

    Week: 4 Deload
    9-June 2014 - 14-June 2014

    Monday
    Back Squat 5x5 @ 85%

    Gymnastics 10 min handstand walk practice


    Skill
    Gymnastics For quality:
    10 skin the cats (pause in bottom for a 2 count)
    Flexibility 10 bridge ups (push to max ROM each rep)

    Jeff Barnett, CSCS


    Mesocycle: Strength and Gymnastics
    Week: 4 Deload
    9-June 2014 - 14-June 2014

    Tuesday
    Oly Hi Hang Snatch 5x3

    *Vertical torso. Hips fully extended. Just knee and ankle


    extension.

    Conditioning 7 RFT:
    250m row
    3 muscle ups

    Jeff Barnett, CSCS


    Mesocycle: Strength and Gymnastics
    Week: 4 Deload
    9-June 2014 - 14-June 2014

    Wednesday
    Back Squat 6x2 @ 80%

    Conditioning AMRAP 10 min


    10 box jumps @ 24”/20”
    15 toes to bar
    20 kettlebell swings @ 53/35 lb

    Jeff Barnett, CSCS


    Mesocycle: Strength and Gymnastics
    Week: 4 Deload
    9-June 2014 - 14-June 2014

    Friday
    Back Squat 4x4 @ 90%

    Gymnastics 10x1
    Parallette deficit HSPU
    Skill
    Try to exceed deficit of previous week

    Deadlift work: 1x2 @ 90%


    speed: 5x3 @ 70%, 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?

    Jeff Barnett, CSCS


    Mesocycle: Strength and Gymnastics
    Week: 4 Deload
    9-June 2014 - 14-June 2014

    Saturday
    Gymnastics 15 minutes practicing handstand pirouettes
    Skill Video

    Conditioning 6x Obstacle course sprints

    Arrive at 10 AM. We’ll create a ~60 second obstacle course,


    run time trials, and the last place person each round gets to
    modify the course.

    Jeff Barnett, CSCS

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