Gymnastics Testing Week
– All sets are max reps to technical failure
– Make sure to warm up well before all attempts
– Rest as needed between each set for full recovery
A. Strict CTB
B. Kipping CTB
C. Strict HSPU – no resting on head or in lockout for more than 3 seconds
D. Kipping HSPU – no resting on head or in lockout for more than 3 seconds
+
10 hollow rocks
10 v-ups
10 arch-ups
10 second hollow hold
rest 1 minute
x5 rounds – done unbroken
**for this make note of where you cannot maintain the rep scheme or rest
Strength work
3 rounds @steady pace (for load, not time):
100ft Single Arm OH Carry each arm
100ft Reverse Sled Drag Heavy
100ft Farmer’s Carry Heavy
Assistance work
EZ Bar Curls x 12 x 2 sets @2121
KB Skull Crushers x 12 x 2 sets @2121
Rear Delt Flies x 15 x 2 sets
Full Range Competition Training 
A. 13 (ties PR, once again I’m happy with this weighing more)
B. 45 (36 butterfly, right into 9 kipping) this is def a PR.
C. 13 (2 rep PR)
D. 23 (8 rep PR) rep 23 form broke down a bit so I stopped because 24 might have been total shit.
E. done all UB. But form def broke down on the arch hold. (Back laying more flat) and my V-UPs aren’t pretty due to my tight ass hamstrings.
F. 70# DB/ 240# on sled (one 50′ was 250 thanks to jake)/ 165# per hand
G. 55#/ 26# KB per hand/ 10# a hand to make sure my arms were straighter this week. No belt elbows.
Awesome training session
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A. 9 (tied PR)
B. 25 (not happy with this)
C. 12 (-1 off PR)
D. 25
E. That hurt at round 3
F. 70#/240#/165#
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A. 14 (2 rep PR)
B. 47 (PR)
*43 were unbroken butterfly and 4 were kipping. Really wanted 50 but I was just barely holding on 😂 next time
C. 21
*Not a PR but 1-19 my core was tight and I wasn’t broken. Also pushed my head through each rep.
D. 40 (PR)
*I must admit, I looked like Brooke Wells at the end (with a much smaller butt and way less pretty). 1-33 were solid and fast 💨
Strength:
A. 70#
B. 240, 250, 265
C. 165
*the farmers carry felt like a house today.
Curls: 55#
SC: 26/hand
Fly: 15#
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A. 16
B. 30 – sorta lost my butterfly rhythm toward the end and couldn’t hold on)
C. 23 – not a PR but I’m happy with this since I was struggling with even ten when I started back up with the comp group a couple months ago.
D.28 same ^
+
Done – unbroken but got sloppy by the third round.
F. 32kg/ 175, 200, 225/ 135# per hand. Farmers carry felt better toward the end.
G. 45, 50 / 26# / 10#
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A. 7
B. 14 — really lost my rhythm here.
C. 8
D. 12
24-28-32
250
165
55/26/10
Disappointing day. Bit of a rut the past week and a half. Grinding through the last few weeks of school. Looking forward to summer training. Onward!
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A:6
B:12
C:13
D:16
Strength
#60 DB
150/175/250
135 per arm
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Did all the gymnastics testing today:
A. Strict CTB : 1
B. Kipping CTB: 8
C. Strict HSPU: 0
D. Kipping HSPU: 8 (i think I can do more here, my shoulder was bothering me and kind of pinching everytime so I didn’t want to push it)
then from Monday:
Hollow hold: 50sec
arch hold: 70 sec
legless rope climbs: got like 75% up the rope legless haha
Strict MUs: 0
Kipping MUs: 0
gymnastics testing is always frustrating for me, but as Matty said – onward
10 hollow rocks
10 v-ups
10 arch-ups
10 second hollow hold
rest 1 minute
lost the ability to transition unbroken through the v-ups on round 3. Honestly I don’t think this is due to core strength, more of my lack of balance and body control – something to work on.
100ft Single Arm OH Carry 45#
100ft Reverse Sled Drag Heavy 180#
100ft Farmer’s Carry Heavy – with 2×35# on each handle (100# each hand?)
assistance done
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95# a hand
But imagine the celebration when you hit a MU….🍾🍾🍾🍾
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