February 17 2016

Fitness:

Gymnastics Skill Work and Core
A1. Handstand Holds 25-35 sec (nose to wall) Sub FLR double time x 5 sets no rest
A2. Inverted Ring Row 6-8 x 5 (controlled reps)
B1. SL Hip Thrust (foot elevated on rogue block) 10 per side w/ 3 sec hold x 3
B2. Strict T2b or Knee to elbow 7-9 reps x 3 rest as needed (control the descent)
B3. Arm bar 45-60 sec per side x 3 sets (challenging weight)
+
3 sets
30-40 stir the pot (15-20 sec each way)
12 GHD Situps
10-12 Russian Twist w/ Medball (Slow as possible)

Competition:

Aerobic Threshold
5 sets
8/12 Cal Row
1 Sled push #90/50
rest 45 sec

rest 6 min

5 sets
18 Russian KBS
7/10 Cals AB
rest 45 sec