Friday July 11, 2025

Written By Consistent Coaching .

Friday, July 11, 2025 – Strength, Skill & Conditioning

We’ve got a well-rounded session lined up today with Olympic lifting, gymnastics skill development, and a spicy conditioning piece to finish it off. This one is all about power, control, and grit. Let’s get after it!

A. Strength – Power Cleans

3-3-3-3-3
Work up to a heavy set of 3 reps. Focus on explosive hips, quick elbows.

B. Skill EMOM – 10 Minutes

Choose one or rotate between movements each minute:

  • Handstand Holds or Walks (wall holds, shoulder taps, handstand walk practice)

  • Muscle-Up Progressions (low ring transitions, jumping bar MU, banded)

  • Balance Work (splits, pistol squats, L-sits, crow pose)

Use this as a play space. Adult recess is in session.

C. Conditioning – 5 Rounds For Time (RFT)

1 Muscle-Up- Ring or Bar
3 Hang Power Cleans 95/135
5 Front Squats 95/135
7 Cal Row (Sub skipping, burpees or box jumps)
Rest 2 minutes between rounds

Move with intensity but maintain form. The rest is built in to keep your effort high every round. Scale muscle-ups as needed (e.g., pull-up + dip combo or transitions).

Consistent Coaching .
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Thursday, July 10th 2025