OVERVIEW

The priority for this stream is building you a bigger, more efficient engine. The main focus for the next 7-weeks is on building capacity for longer workouts as a foundation for the coming training.

This means generally longer conditioning pieces (without forgetting shorter nasty intervals either). With the summer coming, we will also be doing more running in this block (especially on the 2nd 4-weeks).

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 5 + 1 (optional) training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Four (4) main conditioning sessions (long “EMOM style” pieces, longer intervals, shorter high-intensity intervals, and a weekly competition workout)
– Additional base building conditioning session on Saturday mornings (optional)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across five (5) training sessions.

KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now).

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

As your goal is to build your engine, you need to be able to hit the sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrate to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW (body weight) in kg (or 10 x BW in lbs) x (1.5 to 1.8 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.

WHO IS IT FOR?

If you’re looking to build a bigger engine for the upcoming season then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

WEIGHTLIFTING + STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Squat Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Ankle – Wall (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).

#2 – STRENGTH

A) Alternate A1/ A2
A1. Box squat (VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 1-minute before A2
A2. Strict chin up – 3 to 4 x AMAP, rest 2 to 3-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

#3 – CONDITIONING (Intervals)

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)

Main set

A) 4 Intervals, Go every 6-minutes, alternating A1 / A2
A1. Interval #1
400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Movement options.
Run/Ski-erg/Row → Switch to another machine that you have available

STRENGTH + CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – First Rib (VIDEO)

#1 – STRENGTH

A) Alternate A1/ A2
A1. Stiff-legged deadlift – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 1-minute before A2
A2. KB strict press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance

#2 – CONDITIONING (LONG)

Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round

Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

Movement options.
Strict ring muscle up → Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10 to 20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

F) Parasympathetic Breath Work
1-0-2-0 ratio for 5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

WEIGHTLIFTING + STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well

Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)

#2 – STRENGTH

A) Alternate A1/ A2
A1. Front squat – Rest 1-minute before A2
8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)
A2. Strict dip – 12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A2).
– Build up in weight as the reps decrease while sticking to the RIR guidance

#3 – CONDITIONING (Intervals)

Warm-up

10-minute Bike erg @ increasing pace
+
2 rounds
4 Pike thoracic extensions (VIDEO)
8 Tall kneeling halos (VIDEO)
12 Banded swing (VIDEO)
+
Snatch + Hang power clean and jerk + thruster
Build to working weights for all 3 movements across 3 to 5 sets, touch and go style.

Main set

A) In a 10-minute window
Bike erg for distance
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
3 (squat) Snatch @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part B

B) In a 10-minute window
Bike erg for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
5 Hang power cleans and jerk @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part C

C) In a 10-minute window
Bike erg for distance**
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
7 Thrusters @ 60/42.5kg (135/95lbs)

* You can replace this bike with a run if you want
** You can replace this bike with a row if you want

Cool-down

A) 10-minute walk OR jog OR bike erg @ easy pace

SESSION NOTES

Pace. Today’s intervals are not intended to be all-out efforts but rather done at a “tempo” pace. This could be described as “comfortably hard”. It should be challenging, but where you can keep your effort on each 10-minute interval with the 2-minute rests.

Movement options.
Bike-erg → You can replace B and C with a Run and Row. Replace A with Assault bike or Ski-erg if you cannot Bike-erg
Barbell → Adjust weight as needed to meet the desired stimulus prescribed in the pacing notes

SKILL + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Wrist and Finger Warm-up (VIDEO)

#1 – SKILL

A) Movement prep + Shoulder resiliency
2 Rounds
10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating

B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.

#2 – STRENGTH

A) Alternate A1 / A2
A1. Bench press – 3 x 6-8 @ 70+%1RM (2 RIR on all sets), rest 1-minute before A2
A2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) 3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Turkish Get-ups
30-sec/side Suitcase carry
20m KB Front rack walking lunge

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Do your first set @ or around 70%1RM bench press then build up if you can while sticking to the RIR guidance.
– You can use (this site to convert your 5RM bench from baseline week to an estimated 1RM)

Notes (A2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).

Notes (B).
– Keep moving through the circuit, only resting to transition from one movement to the next
– Use loads that are challenging but allow you to move well AND keep moving through each set.

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

SESSION NOTES – SKILL

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1 – Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SESSION #1 – AERO (OPTIONAL EXTRA SESSION)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

A) Lunge Flow (VIDEO)
Work through the sequence for 10-minutes

Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.

Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)

SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

SESSION #2 – WEIGHTLIFTING + COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean warm-up:
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans
A3. 3 front squats, tempo 53X1
A4. 3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders
A6. 3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

Main set

A) Power clean + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well

#2 – COMPETITION WORKOUT

Warm up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds

Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes

#3 – PREHAB/ACCESSORY

A) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

Notes (A).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.

Cool Down

A) Hip Rotation Flow (VIDEO)

SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Movement options.
DB’s → 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

REST DAY

OVERVIEW

The priority for this stream is to improve your capacity in competition workouts and prepare you for upcoming events. The main focus for the next 7-weeks is on building capacity for longer workouts as well as developing foundational skills.

Two (2) weekly competition workout sessions will give you exposure to a wide range of event style workouts.

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 5 training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Four (4) main conditioning sessions (long “EMOM style” pieces, longer intervals, and two (2) weekly competition workouts)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across five (5) training sessions.

KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now). Exposure to competition workouts will help you develop your tactical skills (making and executing plans) as well as improve your movement skills in a high-intensity context.

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

You need to be able to hit the training sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrates to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW (body weight) in kg (or 10 x BW in lbs) x (1.5 to 1.8 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.

WHO IS IT FOR?

If you’re getting ready for a competition in the next 7-weeks, SPP is the best choice for you. It is also a good choice if you simply enjoy more varied training and doing competition style workouts more often.

WEIGHTLIFTING + COMPETITION WORKOUT + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Ankle – Wall (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).

#2 – COMPETITION WORKOUT

Warm up

5-minute row @ increasing pace
+
3 – 2 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec) (VIDEO)
Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap) (VIDEO)
Scapular pull-ups (hold at top for 2-sec) (VIDEO)
+
3 Skin the cats
5/side Single arm DB overhead squat
10 Hollow rocks (VIDEO)
12 Tension swings (VIDEO)
+
Once through
9 GHD sit ups
6 Overhead squats
3 Bar muscle ups

60-second easy row after each round

Main set

A) 3 Rounds for time
40/30 (cal) Row
30 GHD sit ups
20 Overhead squats @ 60/42.5kg (135/95lbs)
10 Bar muscle ups

Target time. < 20-minutes

#3 – STRENGTH

A) Alternate A1/ A2
A1. Box squat (VIDEO) – 3 x 6-8 @ RPE 8 (2 RIR on each set), rest 1-minute before A2
A2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

SESSION NOTES

Pacing. 1) Hard pace on the row, 2) Break movements appropriately to allow you to move consistently for the entire workout without getting stuck or needing long rests.

Movement options.
Row → Bike-erg or Assault bike 40.30 calories (if can’t row)
GHD sit ups → Reduce reps (20 to 25 reps) → GHD sit up to parallel → Ab-mat sit up
Overhead squat → 60/42.5kg (135/95lbs) to 42.5/30kg (95/65lbs)
Bar muscle up → Reduce reps (6 to 8 reps) → Chest to bar or regular pull ups (10 to 20 reps) → Jumping bar muscle-ups with hip snap (VIDEO)

STRENGTH + CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – First Rib (VIDEO)

#1 – STRENGTH

A) Alternate A1/ A2
A1. Stiff-legged deadlift – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 1-minute before A2
A2. KB strict press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance

#2 – CONDITIONING (LONG)

Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round

Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

Movement options.
Strict ring muscle up → Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10 to 20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

F) Parasympathetic Breath Work
1-0-2-0 ratio for 5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

WEIGHTLIFTING + STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well

Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)

#2 – STRENGTH

A) Alternate A1/ A2
A1. Front squat – Rest 1-minute before A2
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)
A2. Strict dip – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A2).
– Build up in weight as the reps decrease while sticking to the RIR guidance

#3 – CONDITIONING (Intervals)

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)

Main set

A) 4 Intervals, Go every 6-minutes, alternating A1 / A2
A1. Interval #1
400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Movement options.
Run/Ski-erg/Row → Switch to another machine that you have available

SKILL + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Wrist and Finger Warm-up (VIDEO)

#1 – SKILL

A) Movement prep + Shoulder resiliency
2 Rounds
10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating

B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.

#2 – STRENGTH

A) Alternate A1 / A2
A1. Bench press – 3 x 6-8 @ 70+%1RM (2 RIR on all sets), rest 1-minute before A2
A2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) 3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Turkish Get-ups
30-sec/side Suitcase carry
20m KB Front rack walking lunge

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Do your first set @ or around 70%1RM bench press then build up if you can while sticking to the RIR guidance.
– You can use (this site to convert your 5RM bench from baseline week to an estimated 1RM)

Notes (A2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).

Notes (B).
– Keep moving through the circuit, only resting to transition from one movement to the next
– Use loads that are challenging but allow you to move well AND keep moving through each set.

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

SESSION NOTES – SKILL

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1 – Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

WEIGHTLIFTING + COMPETITION WORKOUT + PREHAB

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean warm-up:
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans
A3. 3 front squats, tempo 53X1
A4. 3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders
A6. 3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

Main set

A) Power clean + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well

#2 – COMPETITION WORKOUT

Warm up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds

Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes

#3 – PREHAB/ACCESSORY

A) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

Notes (A).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.

Cool Down

A) Hip Rotation Flow (VIDEO)

SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Movement options.
DB’s → 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

REST DAY

OVERVIEW

The priority for this stream is building you a bigger, more efficient engine. The main focus for the next 7-weeks is on building capacity for longer workouts as a foundation for the coming training.

This means generally longer conditioning pieces (without forgetting shorter nasty intervals either). With the summer coming, we will also be doing more running in this block (especially on the 2nd 4-weeks).

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL, hip thrusts). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 10 training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Five (5) main conditioning sessions (long “EMOM style” pieces, longer intervals, shorter high-intensity intervals, longer base aerobic pieces and a weekly competition workout)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across four (4) training sessions.

KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now).

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

As your goal is to build your engine, you need to be able to hit the sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrate to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW in kg (or 10 x BW in lbs) x (1.7 to 2 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.

WHO IS IT FOR?

If you’re looking to build a bigger engine for the upcoming season then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Ankle – Wall (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A) Pressing snatch balance (VIDEO) – 3 x 3-5, Go every 90-seconds

B) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– These are not intended to be heavy but rather an opportunity to groove in solid mechanics/positions for the catch position of the snatch.
– Use an empty barbell on the 1st set then build up as form allows.

Notes (B).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).

#2 – STRENGTH

A) Front squat – Rest 3 to 4-minutes between sets
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)

B) Alternate B1 / B2
B1. Seated strict press – 3 x 6-8 @ 74+%1RM strict press (2 RIR on all sets), rest 1-minute before B2
B2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Cool Down

A) Hip Rotation Flow (VIDEO)

SESSION #2 – CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round

Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

Movement options.
Strict ring muscle up → Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

SESSION #1 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)

Main set

A) 4 to 6 Intervals, Go every 6-minutes*, alternating A1 / A2
A1. Interval #1
400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″

* If you don’t get at least 2-minutes rest between intervals change to “go every 7-minutes”
# of intervals. Only do the final 2 intervals if you’re feeling confident you can repeat your previous effort

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Movement options.
Run/Ski-erg/Row → Switch to another machine that you have available

SESSION #2 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)

A) Stiff-legged deadlift – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 3-minutes between sets

B) Hip thrust – 12/12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes between sets

C) Alternate C1 /C2
C1. DB bench press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before C2
C2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2-minutes before C1

D) 3 Rounds
6 – 8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (D).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10 to 20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

F) Parasympathetic Breath Work
1-0-2-0 ratio for 5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well

Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)

#2 – STRENGTH

A) Box squat (VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 3 to 4-minutes between sets

B) Back rack reverse lunge – 3 x 8/side @ RPE 8 (2 RIR on all sets), rest 3-minutes between set

C) 2 to 3 Rounds @ steady pace
8 – 12 Seated Good Mornings (VIDEO)
12 – 20 Cyclist squats (VIDEO)
15 – 20 Tibialis raises (VIDEO)
12 – 20 Calf raises (VIDEO)

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work (seated GM: Glutes/hamstrings, Cyclist squats: Quads, Tibialis raises: Front of shin, Calf raises: calves).
– Use challenging weights (for seated GM/squats, perhaps calf raise) that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

SESSION #2 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

Warm-up

10-minute Bike erg @ increasing pace
+
KB Warm up flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
2 rounds
5 Pike thoracic extensions (VIDEO)
10 Tall kneeling halos (VIDEO)
15 Banded swing (VIDEO)
+
Snatch + Hang power clean and jerk + thruster
Build to working weights for all 3 movements across 3 to 5 sets, touch and go style.

Main set

A) In a 10-minute window
Bike erg for distance
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
3 (squat) Snatch @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part B

B) In a 10-minute window
Bike erg for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
5 Hang power cleans and jerk @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part C

C) In a 10-minute window
Bike erg for distance**
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
7 Thrusters @ 60/42.5kg (135/95lbs)

* You can replace this bike with a run if you want
** You can replace this bike with a row if you want

Cool-down

A) 10-minute walk OR jog OR bike erg @ easy pace

SESSION NOTES

Pace. Today’s intervals are not intended to be all-out efforts but rather done at a “tempo” pace. This could be described as “comfortably hard”. It should be challenging, but where you can keep your effort on each 10-minute interval with the 2-minute rests.

Movement options.
Bike-erg → You can replace B and C with a Run and Row. Replace A with Assault bike or Ski-erg if you cannot Bike-erg
Barbell → Adjust weight as needed to meet the desired stimulus prescribed in the pacing notes

SESSION #1 – CONDITIONING (AERO)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

A) Lunge Flow (VIDEO)
Work through the sequence for 10-minutes

Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.

Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)

SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

Movement options.
Run/Bike erg → These are ideal modalities to choose but you could also row or assault bike as needed.

SESSION #2 – SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)

A) Movement prep + Shoulder resiliency
Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog) (VIDEO)
* 3 – 5 rounds, practice each piece in isolation first, then link together.
+
2 Rounds
10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating

B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 to 5 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

SESSION NOTES

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1 – Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SESSION #1 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Shoulder – First Rib (VIDEO)

Warm up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds

Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes

Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)

SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Movement options.
DB’s → 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

SESSION #2 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean warm-up:
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans
A3. 3 front squats, tempo 53X1
A4. 3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders
A6. 3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

Main set

A) Power clean + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well

#2 – STRENGTH

A) Alternate A1 / A2
A1. Floor press (VIDEO) – 4 x 8 – 10 @ RPE 7+ (2-3 RIR on the 1st set, 2 RIR on the remaining sets), rest 1-minute before A2
A2. Barbell bent over row – 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) Alternate B1 / B2
B1. KB strict press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before B2
B2. Arm over arm sled pull – 3 x 15-20m, rest 2 to 3-minutes before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B2).
– Pick a weight that is challenging each time, but that you can pull for 15-20m without needing a break
– Find a strong set up position, should be similar to a hang position or the bottom of a KB swing, and focus on pulling with the lats, elbow in, hand towards the belly button. The pulling mechanics should be similar to how you would perform a rope climb

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

REST DAY

OVERVIEW

The priority for this stream is to improve your capacity in competition workouts and prepare you for upcoming events. The main focus for the next 7-weeks is on building capacity for longer workouts as well as developing foundational skills.

Two (2) weekly competition workout sessions will give you exposure to a wide range of event style workouts.

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL, hip thrusts etc.). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 9 + 1 training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Five (5) main conditioning sessions (long “EMOM style” pieces, longer intervals, longer base aerobic piece (optional) and two (2) weekly competition workout sessions)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across four (4) training sessions.

KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now). Exposure to competition workouts will help you develop your tactical skills (making and executing plans) as well as improve your movement skills in a high-intensity context.

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

You need to be able to hit the training sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrates to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW in kg (or 10 x BW in lbs) x (1.7 to 2 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.

WHO IS IT FOR?

If you’re getting ready for a competition in the next 7-weeks, SPP is the best choice for you. It is also a good choice if you simply enjoy more varied training and doing competition style workouts more often.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Ankle – Wall (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A) Pressing snatch balance (VIDEO) – 3 x 3-5, Go every 90-seconds

B) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– These are not intended to be heavy but rather an opportunity to groove in solid mechanics/positions for the catch position of the snatch.
– Use an empty barbell on the 1st set then build up as form allows.

Notes (B).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).

#2 – STRENGTH

A) Front squat – Rest 3 to 4-minutes between sets
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)

B) Alternate B1 / B2
B1. Seated strict press – 3 x 6-8 @ 74+%1RM strict press (2 RIR on all sets), rest 1-minute before B2
B2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Cool Down

A) Hip Rotation Flow (VIDEO)

SESSION #2 – CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round

Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

Movement options.
Strict ring muscle up → Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

SESSION #1 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)

A) Stiff-legged deadlift – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 3-minutes between sets

B) Hip thrust – 12/12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes between sets

C) Alternate C1 /C2
C1. DB bench press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before C2
C2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2-minutes before C1

D) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (D).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.

Cool Down

A) Hip Rotation Flow (VIDEO)

SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)

Warm-up

5-minute row @ increasing pace
+
Movement flow (VIDEO)
* 3 to 5 times through
+
3 – 2 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec) (VIDEO)
Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap) (VIDEO)
Scapular pull-ups (hold at top for 2-sec) (VIDEO)
+
2 rounds
3 Skin the cats
5/side Single arm DB overhead squat
10 Hollow rocks (VIDEO)
12 Tension swings (VIDEO)
+
2 rounds @ increasing pace
9 GHD sit ups
6 Overhead squats
3 Bar muscle ups

60-second easy row after each round

Main set

A) 3 Rounds for time
40/30 (cal) Row
30 GHD sit ups
20 Overhead squats @ 60/42.5kg (135/95lbs)
10 Bar muscle ups

Target time. < 20-minutes

Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)

SESSION NOTES

Pacing. 1) Hard pace on the row, 2) Break movements appropriately to allow you to move consistently for the entire workout without getting stuck or needing long rests.

Movement options.
Row → Bike-erg or Assault bike 40.30 calories (if can’t row)
GHD sit ups → Reduce reps (20 to 25 reps) → GHD sit up to parallel → Ab-mat sit up
Overhead squat → 60/42.5kg (135/95lbs) to 42.5/30kg (95/65lbs)
Bar muscle up → Reduce reps (6 to 8 reps) → Chest to bar or regular pull ups (10 to 20 reps) → Jumping bar muscle-ups with hip snap (VIDEO)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10 to 20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

F) Parasympathetic Breath Work
1-0-2-0 ratio for 5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well

Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)

#2 – STRENGTH

A) Box squat (VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 3 to 4-minutes between sets

B) Back rack reverse lunge – 3 x 8/side @ RPE 8 (2 RIR on all sets), rest 3-minutes between set

C) 2 to 3 Rounds @ steady pace
8 – 12 Seated Good Mornings (VIDEO)
12 – 20 Cyclist squats (VIDEO)
15 – 20 Tibialis raises (VIDEO)
12 – 20 Calf raises (VIDEO)

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work (seated GM: Glutes/hamstrings, Cyclist squats: Quads, Tibialis raises: Front of shin, Calf raises: calves).
– Use challenging weights (for seated GM/squats, perhaps calf raise) that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

SESSION #2 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)

Main set

A) 4 to 6 Intervals, Go every 6-minutes*, alternating A1 / A2
A1. Interval #1
400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″

* If you don’t get at least 2-minutes rest between intervals change to “go every 7-minutes”
# of intervals. Only do the final 2 intervals if you’re feeling confident you can repeat your previous effort

Cool Down

A) 5-minute easy bike-erg

SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Movement options.
Run/Ski-erg/Row → Switch to another machine that you have available

SESSION #2 – CONDITIONING (AERO/OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)

This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

A) Lunge Flow (VIDEO)
Work through the sequence for 10-minutes

Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.

Cool Down

A) Hip Rotation Flow (VIDEO)

SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

Movement options.
Run/Bike erg → These are ideal modalities to choose but you could also row or assault bike as needed.

SESSION #2 – SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)

A) Movement prep + Shoulder resiliency
Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog) (VIDEO)
* 3 – 5 rounds, practice each piece in isolation first, then link together.
+
2 Rounds
10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating

B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 to 5 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

SESSION NOTES

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1 – Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SESSION #1 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Shoulder – First Rib (VIDEO)

Warm-up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds

Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes

Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)

SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Movement options.
DB’s → 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

SESSION #2 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean warm-up:
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans
A3. 3 front squats, tempo 53X1
A4. 3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders
A6. 3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

Main set

A) Power clean + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well

#2 – STRENGTH

A) Alternate A1 / A2
A1. Bench press – 3 x 6-8 @ 70+%1RM (2 RIR on all sets), rest 1-minute before A2
A2. Barbell bent over row – 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) Alternate B1 / B2
B1. KB strict press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before B2
B2. Arm over arm sled pull – 3 x 15-20m, rest 2 to 3-minutes before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B2).
– Pick a weight that is challenging each time, but that you can pull for 15-20m without needing a break
– Find a strong set up position, should be similar to a hang position or the bottom of a KB swing, and focus on pulling with the lats, elbow in, hand towards the belly button. The pulling mechanics should be similar to how you would perform a rope climb

Cool Down

A) Elbow/Shoulder Flow (VIDEO)

REST DAY