December 6th, 2017

WEDNESDAY 

Fitness:

“Aerobic day
400m run @ 90%
400m recovery run @ 50-60%
x 4
record times for both
rest 5 min
+
200m run @ 100%
200m run @ 50-60%
x 4
record times for both
rest 5 min
+
400m run cool down”

Competition:

“Gymnastics Assistance
A1. CG BP 5 x 7 rest 60 sec
A2. Ring Pullup 5 x 4-5 “”slow and controlled””
B1. Double KB Bottoms Up Front Rack Hold 30-45 sec x 4
B2. Ring Row w/ Feet elevated to rogue block 4 x 5-7
+
3 sets
Lsit 20-30 sec
Back Extension 4 x 10 w/ 2 sec pause @ top”