Monday (NEW WAVE!)
After 3 weeks of structural work and staying clear of any barbell work we dive into a complete different zone. We will pump up the intensity via our conditioning and will improve our strength via some standard gymnastics work and a strong Back Squat Protocol.
In short the 3 elements:
1. Back Squats
2. 3 (and only 3) conditioning workouts. Why? Because this will promote a serious focus towards the intensity of your conditioning and effort. These 3 workouts will be a secret until you show up. ;)
3. Standard GST. A multitude of Gymnastics movements to keep the overall program interesting.
Keep the diet nice and clean and take a couple pics of yourself (before and after)..
Time each and every conditioning session. There’s only 3 so why not. You know what you’re up against each time.
Know your Squatting numbers. Don’t show up clueless as to what you are doing. Try to get into it at a deeper level than you may be accustomed to.
Back Squat 5 rep Max
with Scap Pulls x 8
Squat Arm Circle x 5/side and 5/direction
Hip Circle (Downward Dog position) x 3/side and 5/direction
Conditioning Workout #1