Conjugate Gymnastics

Conjugate Gymnastics - Hank Programme
DATE: 2018-07-13 DATE: 2018-07-16 DATE: 2018-07-17 DATE: 2018-07-19
Strength Strength Strength Strength

Bar Muscle-up Complex: 3-5 sets 5x Ring push-ups 10 x
2 Strict pull-up 3 Strict Deficit HSPU ( 2-4") https://vimeo.com/175184265 2 band resisted Pull-ups + 10% (of 3RM) red
4 toes to bar 2 Conans mini/micro band
2 bar muscle-ups https://vimeo.com/175115146 4 x 15 ( +20-45lbs vest) 1 Strict muscle-ups ( on rings no added
2 toes to bar 5 Kipping HSPU (2-4" deficit) weight or bands)
1 bar muscle-up
Accessory
Accessory 3x Accessory
Accessory
Russian Dip + Regular Dip Ladder 12 Sphinx Push-ups 6x4
6x
https://vimeo.com/178422998 Archer Chin-ups on Rings
15-30' Handstand walk into wall
Set 1: 12 Alternating I's & Y's
5 strict HSPU
2 russian dips https://vimeo.com/176091658 Peform the reps alternating arms
10 Kipping HSPU
https://vimeo.com/177465931 Demo
( 0-3" deficit)
4 regular dips
Accessory
5x Accessory
Accessory Set 2:
2:00 AMRAP of Rope climbs with legs Find 8RM DB neutral grip bent over row,
5x3 +1 russian dip
rest 1:1 chest supported
https://vimeo.com/175183194 +2 regular dips
Pausing Ring Dips at bottom (@ 50% of 1RM)
3's Pause in bottom Continute until failure. Accessory Accessory
4x 10 x
10 around the worlds 0:10's L-sit hang on bar
Accessory Accessory
https://vimeo.com/175741763 10 tuck crunch
50 Burpee Pull-ups for time Strict Pull-up ( Drop set)
10 Kipping toes to bar https://vimeo.com/177187933
Tarket 8-10" above reach
10 Hollow rocks
Pull-ups can be strict or kip 3 sets of the following: each set is 8 reps
https://vimeo.com/175042312
3@40% 3RM Accessory
10 arch rocks
5@20% 3RM 5x
Accessory https://vimeo.com/175175757
3 x 20 rest 0:30's
*** band resisted Body rows (Variation #2)
Scapular Protractions
ie: if your 3rm is 100lbs 0:10's Pausing Chest to bar
then 3 reps at 40lbs, drop weight, 5 reps at 8 reps chest to bar Accessory
(Any variation )
20lbs. 3x8
bicep curls
Accessory Rest as needed between sets
3 x 20 Scapular retractions
Accessory
Accessory
4x
4 x 1:30
45 Hollow rocks
Chinese Plank
1:00 false grip Holds with KB (Heavy)
Chest Facing up (+25 to 45lbs)
19/7/2018 – 1:45 aprox
No bíceps curl
5R abdomen (accesory)
+ 10” HS practice
Metcon:
FT5R: 10 cal bike + 10 burpee
1

10 x 10 x 2 Strict Pull-ups 8x3
3 chest facing wall Strict HSPU Band resisted Dips on P-bars/dip station ( red Band resisted Pull-ups (light)
10-30' handstand walk ( Pull from wall) mini or blue) * Light tensión single Loop 7 x 30% of Max reps at Body weight Single loop behind neck
behind back of neck rest 1:00
Accessory
Accessory
Find heavy 5 reps Strict Ring dip, but not Accessory Accessory
Find 3RM strict Pull-up
maximal Find 3RM Strict Dip on P-bars/dip station 3 x 10
then drop weight to 50% of todays 5Rep and Burpee Bar muscle-ups
perform 3 x 8 reps Accessory
Accessory
Rest 3 minutes between each set 5x5
Strict HSPU ( Back facing wall)
False grip Chin-ups on rings @ 25% of
Accessory
Accessory today's 3RM Pull-up
4X 7x
Perform 15 rope climbs with legs, Wearing 15-
6 Ring Flys 2 Strcit HSPU
45lbs vest. partition as needed Pause chin over rings for 0:05's last rep
https://vimeo.com/177273421 hold handstand 0:10
+ 2 Strict HSPU
Accessory
0:15's Ring Support hold hold handstand 0:10's Accessory
5x
https://vimeo.com/175047617 2 Strict HSPU 3 x 12 Strict Ring dips
15 ring push-up
https://vimeo.com/175184265 https://vimeo.com/175183194
focus on turn out each rep
Accessory Accessory
4 x Weighted Chinese Planks ( 30-80lbs) 5 x 10 then 0:15s Support hold
0:50's Front https://vimeo.com/175147342 https://vimeo.com/175047617 Accessory
0:50's Back 6 x 0:45's Chinese plank holds (+25-45lbs)
https://vimeo.com/177465362 Band resisted Body rows ( Variation #2) https://vimeo.com/177465362
Accessory
5x +
20 tuck crunch
Conditioning Accessory
10 reverse DB flys https://vimeo.com/177187933
30 Burpee bar muscle-ups for time 5x
6 around the worlds 30 Hollow rocks https://vimeo.com/175042312
https://vimeo.com/175741763 5 cuban press https://vimeo.com/176091666
10 scapular retractions
10 alternating pistols
(Can be weighted)
rest 1:00
23/7/18 25/7/18 30/07/18 2/08/18

30 Burpee BMU en 7min aprox Metcon: Metcon: 10’ HSWalk
FT3R FT15R Bench press:
7 Squat Snatch 40mt Farmer Carry 2*22,5kg DB - 1xF@50%
7 C2B 25 DU - 1xF@60%
7 Box Jump Over - 1xF@70%
Time: 17’07”
cash out: 50 DU
2
DATE: 2018-08-02
DATE: 2018-07-27 DATE: 2018-07-30 DATE: 2018-07-31
Strength
Strength Strength Strength 10 x
8 Rounds 5x Ring push-ups 2 band resisted Pull-ups + 10% (of 3RM) red
3 Strict Deficit HSPU ( 2-4") https://vimeo.com/175184265 mini/micro band
3 Strict pull-ups (25% of 3RM) or 2 Conans (1 left + 1 right) 1 Strict muscle-ups ( on rings no added
https://vimeo.com/175741058 https://vimeo.com/175115146 4 x 15 ( +20-45lbs vest) weight or bands)
0:10's Extension stretch 5 Kipping HSPU (2-4" deficit)
Accessory Accessory
3 Russian Dips (+5-15lbs) Accessory
3x 6x4
https://vimeo.com/177465931 Russian Dip + Regular Dip Ladder
12 Sphinx Push-ups Archer Chin-ups on Rings
https://vimeo.com/178422998 Peform the reps alternating arms
rest 0:30's between rounds Set 1:
12 Alternating I's & Y's Demo
2 russian dips https://vimeo.com/177465931
4 regular dips
Accessory Accessory
Rings complex Find 8RM DB neutral grip bent over row,
Set 2: Accessory
chest supported
+1 russian dip 5x
5x
+2 regular dips 2:00 AMRAP of Rope climbs with legs
2-5 Kipping RMU + 1 strict RMU
rest 1:1 Accessory
Continue until failure. 10 x
Accessory 0:10's L-sit hang on bar
Accessory Accessory
4 x 10 10 tuck
Strict Pull-up ( Drop set) 4x
crunch https://vimeo.com/177187933
10 around the worlds
Alternate reps until 10 reps total of each 10 Hollow rocks
Find 3RM Strict pull-up https://vimeo.com/175741763
1 ring push-up https://vimeo.com/175184265 https://vimeo.com/175042312
10 Kipping toes to bar
1 ring fly https://vimeo.com/177273421 10 arch rocks https://vimeo.com/175175757
then rest 0:30's
Accessory
Accessory 2 x 6 reps @ 40% of 3RM 5x
8x 2 x 10 @ 20% of 3RM https://vimeo.com/175147342 Accessory
4-8 Kipping HSPU ( Parallettes: 1-5" deficit) band resisted Body rows (Variation #2) 3x8
https://vimeo.com/177023532 0:10's hold Chest to bar then bicep curls with straight bar
1 Conan https://vimeo.com/175115146 Accessory 8 reps chest to bar
4x
Accessory 45 Hollow rocks
4x 1:00 false grip Holds with KB (Heavy)
10 toes to bar https://vimeo.com/177415732
15 Tuck Crunch
3

10 x Find 5RM Strict Dip on P-bars + 10lbs of 10 Minute EMOM 5x
3 chest facing wall Strict HSPU Chains 6 Strict Chest facing wall HSPU
10-30' handstand walk ( Pull from wall) 1 Legless Rope Climb +1 Strict ring Muscle- 20' handstand walk ( Pull away from wall after
Set chains-ups to be almost deloaded at up push-ups)
Accessory bottom of dip 10 Kipping HSPU
Find heavy 5 reps Strict Ring dip, but not
Accessory
maximal Accessory
Accessory 5x
then drop weight to 50% of todays 5Rep 5x
3 Sets 5 Strict Pull-up
and perform 3 x 8 reps 0:10's Shoulder extension stretch
5 Strict HSPU (1-3" Deficit) 8 Kipping CTB Pull-ups
7 Strict Ring Dips 2 Strict pull-ups
Accessory 10 Russian Dips
4X https://vimeo.com/177465931
10 Ring Push-ups
6 Ring Flys Accessory
https://vimeo.com/177273421 Find 8RM Chest Supported wide Grip Barbell
Accessory
+ Row
rest 2 minutes 8 x 3 Strict Ring dips
0:15's Ring Support hold
Accessory Accessory (weighted @ 40% of of 1RM)
10 x 1:00 AMRAP Handstand Walking for 3 x 20 Scapular Protractions
Accessory
distance https://vimeo.com/175146552 +
4 x Weighted Chinese Planks ( 30-80lbs)
0:50's Front ( Any variation )
Rest as needed between sets 0:10's Hold in support at end of set
0:50's Back
https://vimeo.com/177465362 Accessory (Support Demo)
Accessory Minute AMRAP
3 x 20 Banded Scapular retractions (Squeeze
Conditioning
each rep) 250M Row Accessory
30 Burpee bar muscle-ups for time
20 Arch Body Rocks 4 x Weighted Chinese Planks (25-55lbs)
1:15's Front
1:15's Back
Accessory
4x
10 Around the worlds
10 toes to bar
Identico al del 20/07

30 Burpee BMU: Intentar bajarlo de 6’10”
4

Bar Muscle-up Complex: 3-5 sets 5x Ring push-ups 10 x
2 Strict pull-up 3 Strict Deficit HSPU ( 2-4") https://vimeo.com/175184265 2 band resisted Pull-ups + 10% (of 3RM) red
4 toes to bar 2 Conans mini/micro band
2 bar muscle-ups https://vimeo.com/175115146 4 x 15 ( +20-45lbs vest) 1 Strict muscle-ups ( on rings no added
2 toes to bar 5 Kipping HSPU (2-4" deficit) weight or bands)
1 bar muscle-up
Accessory
Accessory
Russian Dip + Regular Dip Ladder 12 Sphinx Push-ups 6x4
6x
15-30' Handstand walk into wall
Set 1: 12 Alternating I's & Y's
5 strict HSPU
2 russian dips https://vimeo.com/176091658 Peform the reps alternating arms
10 Kipping HSPU
( 0-3" deficit)
4 regular dips
Accessory
5x Accessory
Accessory Set 2:
2:00 AMRAP of Rope climbs with legs Find 8RM DB neutral grip bent over row,
5x3 +1 russian dip
rest 1:1 chest supported
https://vimeo.com/175183194 +2 regular dips
Pausing Ring Dips at bottom (@ 50% of 1RM)
3's Pause in bottom Continute until failure. Accessory Accessory
4x 10 x
10 around the worlds 0:10's L-sit hang on bar
Accessory Accessory
https://vimeo.com/175741763 10 tuck crunch
50 Burpee Pull-ups for time Strict Pull-up ( Drop set)
10 Kipping toes to bar https://vimeo.com/177187933
Tarket 8-10" above reach
10 Hollow rocks
Pull-ups can be strict or kip 3 sets of the following: each set is 8 reps
3@40% 3RM Accessory
10 arch rocks
5@20% 3RM 5x
Accessory https://vimeo.com/175175757
3 x 20 rest 0:30's
*** band resisted Body rows (Variation #2)
Scapular Protractions
ie: if your 3rm is 100lbs 0:10's Pausing Chest to bar
then 3 reps at 40lbs, drop weight, 5 reps at 8 reps chest to bar Accessory
(Any variation )
20lbs. 3x8
bicep curls
Accessory Rest as needed between sets
3 x 20 Scapular retractions
Accessory
Accessory
4x
4 x 1:30
45 Hollow rocks
Chinese Plank
1:00 false grip Holds with KB (Heavy)
Chest Facing up (+25 to 45lbs)
19/7/2018 – 1:45 aprox

No bíceps curl
5R abdomen (accesory)
+ 10” HS practice
Metcon:
FT5R: 10 cal bike + 10 burpee
5

10 x 10 x 2 Strict Pull-ups 8x3
3 chest facing wall Strict HSPU Band resisted Dips on P-bars/dip station ( red Band resisted Pull-ups (light)
10-30' handstand walk ( Pull from wall) mini or blue) * Light tensión single Loop 7 x 30% of Max reps at Body weight Single loop behind neck
behind back of neck rest 1:00
Accessory
Accessory
Find heavy 5 reps Strict Ring dip, but not Accessory Accessory
Find 3RM strict Pull-up
maximal Find 3RM Strict Dip on P-bars/dip station 3 x 10
then drop weight to 50% of todays 5Rep and Burpee Bar muscle-ups
perform 3 x 8 reps Accessory
Accessory
Rest 3 minutes between each set 5x5
Strict HSPU ( Back facing wall)
False grip Chin-ups on rings @ 25% of
Accessory
Accessory today's 3RM Pull-up
4X 7x
Perform 15 rope climbs with legs, Wearing 15-
6 Ring Flys 2 Strcit HSPU
45lbs vest. partition as needed Pause chin over rings for 0:05's last rep
https://vimeo.com/177273421 hold handstand 0:10
+ 2 Strict HSPU
Accessory
0:15's Ring Support hold hold handstand 0:10's Accessory
5x
https://vimeo.com/175047617 2 Strict HSPU 3 x 12 Strict Ring dips
15 ring push-up
focus on turn out each rep
Accessory Accessory
4 x Weighted Chinese Planks ( 30-80lbs) 5 x 10 then 0:15s Support hold
0:50's Front https://vimeo.com/175147342 https://vimeo.com/175047617 Accessory
0:50's Back 6 x 0:45's Chinese plank holds (+25-45lbs)
https://vimeo.com/177465362 Band resisted Body rows ( Variation #2) https://vimeo.com/177465362
Accessory
5x +
20 tuck crunch
Conditioning Accessory
10 reverse DB flys https://vimeo.com/177187933
30 Burpee bar muscle-ups for time 5x
6 around the worlds 30 Hollow rocks https://vimeo.com/175042312
https://vimeo.com/175741763 5 cuban press https://vimeo.com/176091666
10 scapular retractions
10 alternating pistols
(Can be weighted)
rest 1:00
23/7/18 25/7/18 30/07/18 2/08/18

30 Burpee BMU en 7min aprox Metcon: Metcon: 10’ HSWalk
FT3R FT15R Bench press:
7 Squat Snatch 40mt Farmer Carry 2*22,5kg DB - 1xF@50%
7 C2B 25 DU - 1xF@60%
7 Box Jump Over - 1xF@70%
Time: 17’07”
cash out: 50 DU
6

8 Rounds 5 Rounds Ring push-ups 10 x
https://vimeo.com/175184265 2 band resisted Pull-ups + 10% (of 3RM) red
3 Strict pull-ups (25% of 3RM) or 3 Strict Deficit HSPU ( 2-4") mini/micro band
https://vimeo.com/175741058 2 Conans (1 left + 1 right) 4 x 15 ( +20-45lbs vest) 1 Strict muscle-ups ( on rings no added
0:10's Extension stretch https://vimeo.com/175115146 weight or bands)
https://vimeo.com/178421603 5 Kipping HSPU (2-4" deficit)
Accessory
3 Russian Dips (+5-15lbs)
3x Accessory
https://vimeo.com/177465931 Accessory
12 Sphinx Push-ups 6x4
Russian Dip + Regular Dip Ladder
rest 0:30's between rounds
12 Alternating I's & Y's Peform the reps alternating arms
Set 1:
2 russian dips https://vimeo.com/177465931
Accessory
4 regular dips
Rings complex Accessory
Accessory
Find 8RM DB neutral grip bent over row,
Set 2: 5x
5x chest supported
+1 russian dip 2:00 AMRAP of Rope climbs with legs
2-5 Kipping RMU + 1 strict RMU
+2 regular dips rest 1:1
Accessory
Accessory Continue until failure. 10 x
Accessory
4 x 10 0:10's L-sit hang on bar
Accessory 4x
10 tuck
Strict Pull-up ( Drop set) 10 around the worlds
Alternate reps until 10 reps total of each crunch https://vimeo.com/177187933
1 ring push-up https://vimeo.com/175184265 10 Hollow rocks
Find 3RM Strict pull-up 10 Kipping toes to bar
1 ring fly https://vimeo.com/177273421 https://vimeo.com/175042312
10 arch rocks https://vimeo.com/175175757
then Accessory
rest 0:30's
Accessory 5x
8x 2 x 6 reps @ 40% of 3RM https://vimeo.com/175147342
4-8 Kipping HSPU ( Parallettes: 1-5" deficit) 2 x 10 @ 20% of 3RM band resisted Body rows (Variation #2) Accessory
https://vimeo.com/177023532 0:10's hold Chest to bar then 3x8
1 Conan https://vimeo.com/175115146 8 reps chest to bar bicep curls with straight bar
Accessory
Accessory 4x
4x 45 Hollow rocks
10 toes to bar 1:00 false grip Holds with KB (Heavy)
15 Tuck Crunch
6/08/18 8/08/18
Metcon: FT +10’ hswalk Con Rachel, no metcon
10-1 C2B
1-10 Burpee BJO
11’05”
7

10 x Find 5RM Strict Dip on P-bars + 10lbs of 10 Minute EMOM 5x
3 chest facing wall Strict HSPU Chains 6 Strict Chest facing wall HSPU
10-30' handstand walk ( Pull from wall) 1 Legless Rope Climb +1 Strict ring Muscle- 20' handstand walk
Set chains-ups to be almost deloaded at up ( Pull away from wall after push-ups)
Accessory bottom of dip 10 Kipping HSPU
Find heavy 5 reps Strict Ring dip, but not
Accessory
maximal
then drop weight to 50% of todays 5Rep
3 Sets 5 Strict Pull-up 5x
and perform 3 x 8 reps
8 Kipping CTB Pull-ups 0:10's Shoulder extension stretch
5 Strict HSPU (1-3" Deficit) 2 Strict pull-ups https://vimeo.com/178421603
Accessory
7 Strict Ring Dips 10 Russian Dips
4X
6 Ring Flys Accessory
10 Ring Push-ups
https://vimeo.com/177273421 Find 8RM Chest Supported wide Grip Barbell
+ Row Accessory
0:15's Ring Support hold 8x3
rest 2 minutes
https://vimeo.com/175047617 Strict Ring dips
Accessory
Accessory 3 x 20 Scapular Protractions
Accessory (weighted @ 40% of of 1RM)
4 x Weighted Chinese Planks ( 30-80lbs) https://vimeo.com/175146552
10 x 1:00 AMRAP
0:50's Front ( Any variation )
Handstand Walking for distance
0:50's Back +
https://vimeo.com/177465362 Rest as needed between sets Accessory
0:10's Hold in support at end of set
Minute AMRAP
Conditioning 250M Row
Accessory (Support Demo)
30 Burpee bar muscle-ups for time 20 Arch Body Rocks
3 x 20 Banded Scapular retractions
(Squeeze each rep)
Accessory
4 x Weighted Chinese Planks (25-55lbs)
Accessory
1:15's Front
4x
1:15's Back
10 Around the worlds
10 toes to bar
Identico al del 20/07

30 Burpee BMU: Intentar bajarlo de 6’10”
8
Strength Strength Strength Accessory

8x3 8x 7x 6x
60 double unders 0:30`s AMRAP Max rep strict HSPU 5 toes to bar
Strict pull-up/chin-up 3 Kipping muscle-ups 1:00 Handstand Hold 4 Butter Flys chest to bar pull-ups
2 bar Muscle-ups
Alternating Between Chin-up/Pull-up each set 0:30's rest Accessory 3 strict Pull-ups
band resisted: Single Loop behind neck 3x
(light tension) 12-15 Strict Ring dips (Add light weight if Accessory
Accessory
possible) 6x3
10 x
Band Resisted Back Facing wall HSPU ( light)
Accessory 3 Strict Pull-ups + 45% of 1rm
Accessory
8x5
Ring Complex x 3 Accessory
Strict pull-ups @ 40% of 1RM Accessory
5 ring flys https://vimeo.com/177273421 5x
4x
5 ring push- 2 Strict HSPU ( Chest Facing wall)
Accessory 12 Neutral Grip DB Rows ( Moderate to
ups https://vimeo.com/175184265 5 kipping ( Chest Facing wall )
5 x 0:20's Weighted Chin-up holds heavy)
3 ring flys
Jump up and hold your Chin-up above the bar 5 reverse DB Flys
8 ring push-ups ( Incease Depth by 1-2") per set
Go heavy
Accessory Accessory
Accessory Accessory
4x 4x
5x 10 rounds for time
45 Hollow rocks 20 Arch
10 reverse DB flys
0:40's false grip Holds with KB Rocks https://vimeo.com/175175757
30 Hollow rocks 10 Hollow Rocks
(Heavy) https://vimeo.com/177415732 20 Back Extension
20 Reverse Hypers
5 cuban press 10 Tuck Crunch
150M Row
Rest 1:1
9
DATE: 2018-08-17
Strength
6x
Rings Complex
2 strict muscle-ups
4 kipping muscle-ups
3 strict dips
Accessory
build up to a heavy 8 rep max strict pull-up
then use 30% of todays 8RM weight for
10 x 2 (EMOM) strict pull-ups
Accessory
6x2
Rope climb with legs ( Wearing a 25-45lbs

vest)
Accessory
5x
4-10 Russian leg

lifts https://vimeo.com/175656026
10-30 Hollow
rocks https://vimeo.com/175042312
10
11
12
13
14
15
16

Conjugate Gymnastics

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Conjugate Gymnastics

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Conjugate Gymnastics - Hank Programme

DATE: 2018-07-13 DATE: 2018-07-16 DATE: 2018-07-17 DATE: 2018-07-19

Strength Strength Strength Strength

Strength Strength Strength Strength

23/7/18 25/7/18 30/07/18 2/08/18

Strength Strength Strength Strength

Identico al del 20/07

Strength Strength Strength Strength

19/7/2018 – 1:45 aprox

Strength Strength Strength Strength

23/7/18 25/7/18 30/07/18 2/08/18

Strength Strength Strength Strength

Strength Strength Strength Strength

Identico al del 20/07

DATE: 2018-08-10 DATE: 2018-08-13 DATE: 2018-08-14 DATE: 2018-08-16

Strength Strength Strength Accessory

then use 30% of todays 8RM weight for

10 x 2 (EMOM) strict pull-ups

Rope climb with legs ( Wearing a 25-45lbs

4-10 Russian leg

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