Dec 3rd 2018

Fitness:
A1. FS 4 x 8 (Build) 3 sec pause in bottom of squat
A2. Half Kneeling KB Press 4 x 7 @ 3010
rest as needed
+
4 sets
8 DB Thruster
10 Burpee over DB’s
12 Cal Row
rest as needed b/n sets
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
10 Band Pull Aparts

Competition:
Gymnastics Support
A1. Bar MU AMRAP -2 x 4 sets rest as needed
A2. Strict T2b 4 sets x 4-5 reps w/ 3-5 sec eccentric
B1. Peg Board Pullup 4 x 3-5 + 3-5 sec hold each rep
B2. WTD Strict HSPU (Vest) 4 x 2-5 slow and controlled
**Note the
+
4 sets
8 Strict Shoulder Press
8 Strict Pullups (c2b)
12 Wtd Pistols (6 per)
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
10 Band Pull Aparts