08.14.2026

Strength. https://www.instagram.com/p/DbYhPCjlPuK/?img_index=4
12-10-8 reps
A1. tall kneeling KB press
A2. bent over rows
 
B1. close grip bench press
B2. racked barbell reverse lunges (6-5-4 reps per side)
 
Gymnastics Skills
Toes to Bar
https://www.instagram.com/p/DYNiht4vl7n/
 1 - Flexibility.

Start off opening new ROM with exercises like Jefferson Curls, and pair it with active work like the Floor Leg Lift.

Try to take these exercises seriously, rather than seeing them as a box to tick. Measure your progress with them and try to increase your range over time.

2 x 3 reps - J Curl
2 x 5-8 reps - Floor Leg Lift

2 - Strength work.

Everyone is weak in the L position because this is where the legs are heaviest against gravity.

Extensions are amazing at strengthening this sticking point because we’re moving slowly through it.

We’re also building shoulder stability here which gets slept on if you’re spending too much time with “fluff” exercises that only target the Abs.

3 sets of 3 reps.

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3- Dynamic work.
Perform 5 kipping movements- the key is staying in rhythm. 
 
work on this TTB drill
https://www.instagram.com/p/Daajz7PxqVG/
 
WOD
"Waffle" 
3 rounds for time
20 TTB
10 hang power clean & jerk 115/85 95/65 75/55