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B2B Strength and Gymnastics Week 3

This 3-week training plan focuses on strength, gymnastics, and conditioning. It includes back squats, deadlifts, Olympic lifts, gymnastics skills like handstand walks and muscle ups, and metabolic conditioning circuits. Workouts are structured around strength, skill, and flexibility sessions with prescribed exercises, sets, reps, and time domains.

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Kenneth Donald
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225 views

B2B Strength and Gymnastics Week 3

This 3-week training plan focuses on strength, gymnastics, and conditioning. It includes back squats, deadlifts, Olympic lifts, gymnastics skills like handstand walks and muscle ups, and metabolic conditioning circuits. Workouts are structured around strength, skill, and flexibility sessions with prescribed exercises, sets, reps, and time domains.

Uploaded by

Kenneth Donald
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Mesocycle: Strength and Gymnastics

Week: 3
2-June 2014 - 7-June 2014

Monday
Back Squat 6x2 @ 80%
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Gymnastics 10 min handstand walk practice


Skill
Gymnastics For quality
Strength EMOM 10
odd: ME strict pullups, prone grip
even: ME strict ring dips with turnout

*Insert 10 second transition period between exercises so


you can work for the full minute.

Gymnastics For quality:


Flexibility 40 situps to straddle
20 bridge ups

*Push each bridge up to your fullest range of motion.

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 3
2-June 2014 - 7-June 2014

Tuesday
Oly E2MOM 14 min (8 total reps)
1 clean and jerk @ 85% of 1RM

*If you miss, you miss, and you wait for the next 2-min
interval.

Accessory 10x1
Ring handstand pushup
Strength
*If you achieve a head to ground ring handstand pushup,
then slightly raise rings and start adding deficit.

Gymnastics 4 rounds for quality


Strength 2 strict muscle ups
4 strict handstand pushups
6 wide grip pullups
30’ handstand walk

Conditioning “Flight Simulator”


10-20-30-40-50-40-30-20-10
Unbroken double unders, for time
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run
Time cap: 49 minutes

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 3
2-June 2014 - 7-June 2014

Wednesday
Back Squat 6x6 @ 80%

Gymnastics For quality


50 L-hang to toes to bar
Strength 50 hip shoots
Partition work as needed
For time:
9 muscle-ups
Handstand walk
36 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
45 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
54 single-leg squats
Time cap: 13 minutes

Gymnastics Hold bridge up for 4 minutes


Flexibility
Conditioning 10-9-8-7-6-5-4-3-2-1
Power clean @ 135/95
Run 200m between each round of power cleans

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 3
2-June 2014 - 7-June 2014

Friday
Back Squat 6x2 @ 80%

Gymnastics For time:


4 rope climbs
Skill 16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 155 lb. | F 105 lb.
Time cap: 7 minutes

Deadlift work: 1x2 @ 85%


speed: 6x3 @ 70%, rest 90 seconds between

Pulls during speed work should be done as quickly and


explosively as possible.

Conditioning 3 RFT
20 GHD situps
15 double kettlebell swings (53/35 lb in each hand)
cash out: 3 rope climbs

For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
Time cap: 9 minutes

Jeff Barnett, CSCS


Mesocycle: Strength and Gymnastics
Week: 3
2-June 2014 - 7-June 2014

Saturday
Snatch
Oly 20 minutes to find a heavy single for the day

Gymnastics 5-4-3-2-1-2-3-4-5
Kipping Muscle Up
Skill Rest as needed between sets
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

M 70-lb. dumbbells, 24-in. box, 17-min. time cap


F 50-lb. dumbbells, 20-in. box, 22-min. time cap

Gymnastics 4 rounds for quality


Strength 10 dumbbell planche through to V-outs
10 dumbbell straight arm press outs

Cash out: 100 superman rocks

Movement Demos

Gymnastics 40 situps to pike


2 min of couch stretch, each leg
Flexibility 2 min of side split, each leg

Jeff Barnett, CSCS

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