December 30 2015

So this is the face of a guilty person who spills half of the chalk bucket on the floor.

Fitness:

Core Stability/Shoulder stability/SL
5 sets
TGU 3 per side (HAP)
SL Lateral Stepup with DB’s 8-10
Bear Crawl 150′
+
4 sets
Pro Cobra 60 sec
Face Pulls 12 reps
Hollow Hold 30 sec of work rest 15 sec x 2

Competition:

Cyclical Aerobic Work
350m row @ 90%
rest 60 sec x 10
rest 4 min x 2
(last week of these intervals)
+
Gymnastics Skill Work
Ladies
4 sets-same number of reps every set
5-7 UB Pistols
UB Strict HSPU
L Sit (AMSAP) use paralletes
rest as needed
** If you are following competition and you do not feel like your HSPU are the greatest and you do not
care to work on them you may sub regular pushups+
Guys
Lifting Technique
Stay below 75% on any and all lifts