Home Gym

Strength Week 1.
A. Bench press. Quickly build to tough single.
B. Bench press. 10 @ 60%. 8 @ 65%. 8 @ 70%. 8 @ 75%.
Rest 2-3min b/t sets.

Gymnastics
A. 6-8min omem.
1. 30sec KHspu (Scale as needed).
2. 30sec Cal Row/Bike (Sub 25′ Shuttle runs).

Rest as needed.

B. 6-8min omem.
1. 30sec. Kipping ring dip (If no rings. Sub Russian push up
https://youtu.be/v2lreU6DLaM).
2. 30sec Double unders.
This is skill focus. Quality ahead of Volume!

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
5 Plank to Down dog.
10/leg Staggered stance toe touch.
5 Broad jump.

Minimal equipment.
Strength.
3-4 sets.
A1. 8- 10 Strict press (If using DB/KB perform same rep per side)
Rest 60sec.
A2. 5/leg Weighted Single leg RDL to Knee lift. https://youtu.be/peFHP8fhGnQ
Rest 60sec.

Conditioning.
9-15-21 Hspu.
42-30-18 Single arm Russian swings (Switch hands anytime). Scale as needed.

No equipment.
Strength.
3 sets.
A1. 3-5 Strict Hspu (Add deficit or scale as needed).
Rest 60sec.
A2. 8-10/leg Single leg RDL to Knee lift. https://youtu.be/peFHP8fhGnQ
Rest 60sec.

Conditioning.
9-15-21 Hspu.
42-30-18 Rucksack Russian swings.
Scale as needed.