February 18 2016

Fitness:

Absolute Strength/ Conditioning/ Shoulder Stability
A1. Z press w DB’s palms facing each other 4 x 8 @ 3010 rest 30 sec
A2. RDL 4 x 6-8 @ 31×1 rest 1 min
B1. UB Wallballs- 2 sets x 16 reps, 3 sets x 18 reps (5 total sets) no rest
B2. sled push 15-18 sec x 5 rest 1-2 min
+
3 sets
15 Band Pullaparts
12 KB Bottom up press from half kneeling (6 per side)

Competition:

Gymnastics Skill work/Aerobic Threshold
A. Kipping Practice 10-15 min (PU and T2b) ***Think hollow and arch body postions
B. HSPU Practice/ Accumulate 30 tough reps rest as needed
C. Max reps UB Strict PU
+
2k row for time
reference 12-10-15
+
Mobility