February 4 2016

Fitness:

A1. Handstand Holds 25-35 sec (nose to wall) Sub FLR double time x 5 sets no rest
A2. Inverted Ring Row 8-10 x 5 (controlled reps)
B1. SL Glute Bridge (foot elevated) 10 per side w/ 3 sec hold x 3
B2. Strict T2b or Knee to elbow 5-7 reps x 3 rest as needed (control the descent)
B3. Arm bar 30-45 sec per side x 3 sets (challenging weight)
+
3 sets
20-30 stir the pot (10-15 sec each side)
10 GHD situps (controlled reps, do not go fast)
10-12 Russian Twist w/ Medball (controlled reps, do not go fast)

Competition:

Gymnastics Skill work/Aerobic Threshold
A. Kipping Practice 10-15 min (PU and T2b)
B. HSPU Practice/ Accumulate 24 tough reps rest as needed
C. Strict PU Accumulate 24 tough reps rest as needed
+
1k row @ 2:02-2:05 for males/2:07-2:10 for females
rest 60 sec x 4
+
Mobility